What to eat for your health - according to science

27:28It's going to be messed up in your stomach anyway, so you might as well eat it that way. So why is it that we can't have it all nicely processed and prepared by the food manufacturers? We're busy people and we have to have this sort of whole food thing that you just mentioned. Okay. So I'm going to ask Sarah to help me fill in on this because satiety and satiation are huge factors in all this that are harder to study than we think. Yeah. And Christopher means how full you feel, because I know you would want us to give a simple term for that. And so this comes up for me all the time thinking, so one of my favorite authors is Barbara Ruhles, who wrote a book called Volumetrics years ago.

28:07And it was the volume of the food that was filling people up. And the volume tends to be much higher if it's veggies and beans and grains than if it is cheese or meat or dairy. And so eating this very satiating meal so that you get full quicker and stop eating, and that it's longer till your next meal, really helps here. As scientists, this is very hard to study. So I've done a number of studies where I've got diet A and diet B. And what I'd really like to know is after three months in the study, how hungry were you in March? How hungry were you in April? We don't have any metrics like that. All the metrics for this concept of satiety are, I gave you a standardized breakfast at 8 a.m.

28:53It had 600 calories. And two hours later, I had a line from starving to very full and I marked on the line where I was in between. Okay, how does that work for April? I can't tell you for April. I can only tell you two hours after the standardized 600 calorie breakfast. And so it's actually a harder concept to measure than you would think. I mean, you can just qualitatively say, so how hungry were you? And people give quite a varied response. Well, I have some good news for you. I'm ready. In our Zoe app, every week we ask people weekly, not just after each meal, how hungry have you felt this week?

29:30So we will be able to look at people's diets. But we have also collected data in that old-fashioned way, but where they do on a scale say after a meal how hungry they feel. I often think about the health effects of processing also around the idea that you've talked about, like the instead of what. So what's happening is we're removing some of these great nutrients, you know, the fiber, some of these bioactives that we often talk about as nutritionists, so polyphenols. We're adding in the bad nutrients, the salt, the sugar, you know, the refined carbohydrates, the saturated fat. We're eating these foods more quickly.

30:07So not only are they more energy dense, like you say, filling up our tummy, but we're eating them so quickly that that's another reason our fullness signals aren't getting to our brain in time. And, you know, all of this means that we're over-consuming the wrong nutrients. Dare I use the term nutrients? Because I know you, like me, are very food-based rather than nutrient-based. Eating less of the good nutrients and eating in the wrong way as well. Yep. And Kevin Hall's done a nice study like that. Again, they were people who were confined and a lot of control was over this, but had an ultra-processed versus a minimally processed and timed how fast they were getting the calories.

30:47And much to your point, when they're eating the more heavily processed foods, they're eating more calories faster. 50 % difference in the rate at which they ate those calories between the ultra-processed and the unprocessed foods, which led to about 200 calorie difference, I think, over the day. And it was hard for that message to get to the brain in time to stop you. So I think you're saying there's like two effects here. here. One is that the more processed food, I'm just basically going to eat it faster. It may even be designed so that I don't want to stop eating it. So I'm just going to end up consuming more calories.

31:25But there's a second part, which is you're saying the food is just worse for me when it's been really processed, that you're losing a lot of things that now scientists understand are really important to us. And I think Sarah, you mentioned, you know, like the thousands of chemicals in our food, right? Because most people listening to this are like, aren't there like seven vitamins? Isn't that basically what there is in food? Because you see them on the great big labels on breakfast cereal, like, hey, this vitamin and this other one has been added. I've got a colleague named Michaela Kiernan who approached this in a wonderful way.

31:58Pick this thing that you think is not so good in your diet that you'd like to replace and try at least five things to replace it. And if you're going to replace it, replace it with something that is as good or better, as opposed to there's a thing I want to get rid of. I tried an alternative and it wasn't as good. So I didn't do it. And I went back. It takes some time. But once you've put in that time and you've replaced that thing with something as good or better, you have a change for the rest of your life that you made. And that's again, now it's part of your lifestyle. You know where to shop for it.

32:31You know how long it takes to make it. You know what you need ahead of time. And for me, that's why it's important that this is a journey and not an overnight thing. I tried five things. It took me weeks to look for other options. But now that I've got it, I mean, think of everyone who, regardless of what their diet is, if they were pushed, there's three or four things that they know they like that they could get quickly. And so to tell them, don't do that anymore, have this other thing. Oh, the other thing isn't going to be nearly as quick as a convenience. Of course not. Not until you get accustomed to it and then it will replace that and it'll work just as well.

33:08Now you touched on sort of, I think the first part there for what you described, sort of whole food, not processed and how, you know, if this food ends up being really processed, like one, we just digest it really fast and you get these great big blood sugar spikes. And we've talked about some of the negatives on that, I think over the last few days. And then I think Sarah, you're also talking about how you lose a lot of things that are stripped out. Can we talk a bit about the other part. So plant-based, which I think, you know, for some people listening is like, what does that mean? Like plants are things in the garden and why is that a good thing?

33:41And how does that tie in with the Mediterranean diet you talked about before? Sure. Cause the, I mean, some of the key things that we came up with from the reductionist days was high saturated fat versus low saturated fat or fiber being good for you. So plants have fiber. Animal foods don't have fiber. Very few plant foods have saturated fat. All the animal foods have saturated fat. So if you just wanted to start overly simplistically, that's a place to start to include more plants in your diet. And why is the fiber good? Fiber is good for the microbiome. It's the food matrix. It slows the digestion so that the carbohydrates that you are eating that are going to turn into blood glucose appear slowly over time, satiating.

34:30It'll help you feel full sooner. It'll last with you longer. This is something we're really interested in as well, because we know that fiber is like the party food for the microbiome as well. And that's where we see the strongest signal. So we see that the association between fiber and a healthy microbiome is incredibly strong. We know that fiber is one of the single nutrients, and I know, again, we hate to talk about nutrients, that is associated with improved health. And I think that one of the strongest reasons is because of the impact it has on our microbiome, as well as these other mechanisms.

35:06You've done some research as well, haven't you, looking at this? I'd love to hear those results, because I know it's quite a new study that's come out. Yeah. So we've been messing with fiber and fermented food and the microbiome and trying to characterize this. We're actually way behind you. So we look to some of your publications to see what you're coming up with. Because we don't, from my perspective, our lab hasn't generated a list of the top microbes or a list of the different kinds of fiber. So at the moment, we're kind of stuck with, well, since we're not sure, have a variety of fibers because the fibers that are present in wheat versus nuts versus beans are not the same.

35:47And it, again, sorry, but it's complicated. So you can't just pick one fiber for one strain of bacteria that you're trying to look at. The growth or the bloom of one of those bacterial strains has an effect on the rest of the community. But that's what I love about Zoe is how you're after that. You're after the complexity because you can measure the fibers and you can measure the microbes. And this is why we talk about diversity so much, because we know that there's no point just focusing in on one fiber or one aspect of a food, that we have to make sure we have a diversity of all the different bioactives and all the different kinds of fibers.

36:27So Sarah, if someone's thinking about this right now for what that means for them to eat, because it sounds cool, right? I want to support my healthy bacteria and get all those health benefits. But what does that mean if I'm thinking about what I'm eating? What does that imply? So when we talk about a diversity of food, we tend to be wanting people to have a diversity of plant-based foods. So we talk about eating the rainbow. So eating the rainbow means that you're getting lots of different types of polyphenols. Polyphenols are these magical bioactives that are in food that give food their pigment, so their color.

37:02So by getting a whole rainbow food, you're getting different polyphenols, but you're also going to get a variety - I'm guessing my red pop tart, coming back to a previous comment, that's probably not the polyphenols that are colouring it. Am I right in guessing this? I'll use Christopher's terminology. So whole food plant-based are the ones that we want to be encouraging and having a diversity of different plant-based foods because exactly like Christopher said, they have so many different types of fibers. And because we know that different bugs, different bacteria feed on different fibers, we want them all to have a party and we want them all to be growing and all be producing the chemicals that we know have such a wide impact on our health.

37:45And before we move beyond this, I'd love maybe to talk for a minute about the fat side of this, because one of the things that we touched on during the last six days is how many people still basically feel that they're really averse to adding fat into their diet because they were brought up when it was, I think about my own family, you know, I was brought up, there was super low fat diet as I grew up because my father had high cholesterol and he was told by doctors, you know, even before I was born, you need to eat low fat. So I definitely grew up in that environment where I still find in a way, the idea of like pouring oil over my food, which I do a lot now, but it's still like, it still feels like a little naughty, which maybe is one of the things that makes it, I enjoy it.

38:26And Sarah, I know like this is one of your core areas of study for, for the last 25 years, you know, if people were understanding what healthy fats are, and they were also looking to understand what they could add in, what is the latest science saying? Yeah. So, and this is a nice way to tie back to fiber. So plant foods rarely have high saturated fat. So if you're getting an avocado, you're getting fiber. If you're getting nuts, you're getting fiber. Seeds, you're getting fiber. Eating olives, you're getting fiber. So you could get the fiber and the monounsaturated fats. And those were all quite high fat foods that you're describing, even though they weren't actually oils and they weren't maybe what people think of necessarily as fats.

39:07I was listing all foods, plant-based foods that have a fair amount of fat in them, nut butters that you could spread on things. I'm saddened that there's still this perception that, you know, low fat, reduced fat, no fat alternatives are healthier for you. And I see these in the fridges of people that I know are on weight loss diets. And honestly, I just, it worries me that there's still this perception out there that if they have a low fat food, they're going to magically lose weight. And also don't realize that by a food having low, no or reduced something's come out of that food what's gone in to replace that yes because of this low fat stigma very focused on low fat yogurt which happens to be full in the u.s of sugar yeah like they'll have a fruited yogurt yeah this is uh passion fruit or guava or blackberry or passion fruit blackberry guava yogurt and you look and it's full of sugar it's like a sugar delivery system.

40:12It's like, they took out the fat. And this is not healthy for you? They took out the fat because people are afraid the fat is bad for them. And they filled it with sugar, which is probably worse than what they started with. And I think this is a great example of how our knowledge of food and the health effects of food and nutrients is evolving so rapidly. So there was evidence to show that dairy fat was bad for us, that it's high in saturated fat, that maybe a high total fat intake when it comes predominantly from saturated fat is bad for us. We now know from randomized control trials and other evidence that fermented dairy fats, so fat in full fat yogurt, fat in cheese, isn't bad for us.

40:55It doesn't raise our cholesterol. And it's very difficult to keep up with how science is evolving. And this, again, is the challenge. And so I think this is why there's these kind of products out there that's preying on people's ignorance, unfortunately. but also Christopher going back to what I know we've been talking about earlier fat makes food taste great yes it carries the flavor it has that creamy mouthfeel as well and so listening to all of this you could start to say okay so there is one like one diet one way of eating which is the best for everybody like is that the you're really pushing on this one so tell me about that and I know Sarah you're saying earlier we have to mention one of Christopher's fantastic studies exactly around this.

41:43Yeah, so we did a large low-carb versus low-fat study. And the approach we took, I think, was fantastic. I'm very proud of this. We wanted it to be a healthy low-carb and a healthy low-fat. Because when you just say low-carb or low-fat, how low and which foods, I can easily come up with a poor and a better diet that both carry that name and are low in carb or fat. When you put good foods, this is where the personalization thing comes in again. After seeing many studies go back and forth on low-fat and low-carb, we did a study that lasted a year, a weight loss study in 600 people, which is a pretty unusually high number of people.

42:26And the weight loss difference was virtually identical in the two groups after a year. But the most stunning thing for me was how variable the responses were to the two diets. So in both diet groups, somebody lost 60 pounds. In both diet groups, somebody gained 20 pounds on a weight loss study. Oh my God, they gained 20 pounds in a weight loss study. So there were like some people who were put on low carb and put on weight. And there were some people who put on low fat and put on weight and the reverse. And the reverse. And I was not calling out outliers. So what's really fun is we graphed for every one of the 600 people, 300 on each diet.

43:06You know, what was the result for each person? and it was absolute continuum. Somebody lost 60 pounds. Oh, should we do kilos here? No, let's talk pounds. 60 pounds. Somebody lost 55, 50, 45, 40, all the way to the other end of gaining 20. Why? They got the same advice. So how could it be these two diets which were quite different? They were very statistically different in terms of carbon fat. So what's the answer? So the answer is we need to find more areas of personalization. In fact, our study was done to test two of those areas. It was never done to test low-fat versus low-carb. We thought there might be a predisposition that people who are genetically predisposed because of some genetic mutation one way, or the group that was the most insulin-resistant versus insulin-sensitive would help explain some of this.

43:59And the literature supported that that might be an explanation for the variability. Neither of them worked. So, Sarah, what's going on? Well, I just want to say, Christopher, what I love about your study is that if you look at the average change in weight, they're exactly the same between the two groups. And I use this in a lot of my teaching to show that we need to move beyond looking at the average, looking at the mean of the population. And this is what dietary guidelines are based on, the average response to food. and your study really clearly shows that if you look at the average they're exactly the same but if you look at how each individual responds it's hugely different and we see this with our ZOE predict research that we see a 20-fold difference from one person to another in their blood sugar response to exactly the same meal yes so for example we fed people exactly the same breakfast we controlled as many of the other conditions that we know impact your blood sugar response.

44:57So they'd fasted overnight, they'd done no exercise, and we still found this 20-fold difference, which is huge to giving them exactly the same breakfast. And this is what we've been exploring, as you know, with all of our ZOE research, what's causing this? How can we disentangle this given that the food's so complicated, we're so complicated, our biology's complicated, and how we live our life is so complicated. Yep. And you won't know tomorrow, right? Oh, you're going to know the next day. Okay, so you won't have all the answers soon. In the meantime, everybody, if they chose a whole food plant-based diet, some are likely to do better on higher fat and lower carbs, some just the opposite.

45:36That's not bizarre. That should be expected. So for now, they shouldn't just throw up their hands and say, oh, there was no difference on average. I'm going to go have a pint of ice cream because the nutrition scientist can't agree on anything. No, no, no. If you talk to us, we actually agree on a lot of stuff. it's just nuanced. And we are waiting to do some better studies. So you should still eat well today. And we have some basic guidelines, but stay tuned because we have some exciting developments in work. I'm struck just by this conversation is sort of like the logic behind why we do this podcast at all.

46:11We want to make the latest scientific information available for free to anyone who wants to listen. And the reality is food is really complicated and understanding for yourself how to take the way that you eat now and how can you adjust it in a way that's healthy for you and navigate the complexity in the grocery store and how you cook it, given all this complexity about like, is that really a whole food? Is that really processed, not processed? It's hard. And I think this is one of the reasons that we see the level of success that we do for people following their Zoe program is this ability to get this day-by-day guide and help you to understand exactly how these meals really score for you allows you to increase your chance of success because it really helps you navigate something that is complicated.

46:58Before we wrap up, I feel like we focus a lot in a way on this past history of diets, which are about like these particular foods that you put in or not. And I feel like a lot of the focus on the sort of ongoing nutritional science is more about sort of the ways in which we eat. And so I'd love for you to maybe just pick out a couple of the things you know that you're really excited about that I suspect we may be talking more about this this year so Jonathan's being very kind to me here Christopher because my my new passion is all around how we eat and I've been working very hard to convince him that this is something that we should focus on this area and we are now focusing and it's now becoming part of our advice which I'm really proud of and so I'm a great believer in as well as what you eat as well as who you are how you eat is incredibly important and it's something i think we as nutritional scientists haven't thought enough about in the past and so we know from our own research how much sleep you've had impacts your blood glucose blood sugar response the next day we know that time restricted eating is a really simple way to be able to improve your health without changing necessarily what food you have and i don't mean time restricted eating having like a six hour really restrictive window So even having a 12-hour period that you don't eat overnight has incredible health benefits.

48:18And we know this from the big IF study, our big intermittent fasting study that we did. We know that how fast you eat food impacts your health. And we've actually published some research about looking at how people on our Zoe Predicts study who ate fast versus those who ate slowly had different blood sugar responses, different visceral fat, different body mass index as well. and we know that time of day is important so we know that for lots of people having carbohydrates earlier in the day is more healthy for you than having carbohydrates later in the day again it's not the same for everyone but if we can combine all of this i think this is a really simple way that we can also again optimize people's health but allowing people to make some small changes that fit within how they live their life without over worrying about trying to get everything perfect.

49:09So for example, just not snacking after eight at night, trying to put your knife and fork down between each mouthful at the dinner table and, you know, trying to be a bit careful having really refined carbohydrate later in the day and adding some of these in and to the mix as well, I think is really magical way that we can easily improve our health as well. I wonder what your thoughts are on this. Yeah. And the key to that is having large bodies of data over time where you see people doing different things. So I think you're doing some excellent work that's going to lead to some randomized controlled trials where you say, ah, we've got a signal from this data set that we have that this thing makes a big difference.

49:51And it looks very compelling, but we could do a new study to test that one thing. But to get that, that you have to have the ideas. So you're generating your own hypotheses for the future. I agree. This is a fascinating area. And it reminds me of, you know, if you're talking time restricted or those kinds of issues. I often give a lecture where I'll say, you know, how many of you are useless unless you eat breakfast and a whole bunch of people raise their hand? How many of you skip breakfast and have absolutely no problem and you're fine? And the other half raises their hand. What is this thing about breakfast is the most important meal of the day?

50:29People are very different in when they start their breakfast, what they have for breakfast, wins their first eating episode. So we know that's very personalized. And so I would love it if you guys can use big data sets to pull together. Ah, there's some hints at who those people are. And you might want to test it on yourself. And we'll do a study in the future. But you're collecting a very powerfully rich database that will do that from all these citizen scientists that are joining Zoe and providing these data. It is obviously really exciting to be able to properly test these things. And as Sarah knows, I was very nervous before we did the randomized control trial on the ZOE membership because basically there's nowhere to hide, right?

51:14Does this really work if people do this product, start doing the test, get their results, then follow all of this guidance using their app and then retest later? Does it genuinely improve their health? So I was very nervous. And Sarah and Tim both said, well, we're not going to keep doing this unless we test this. That's what you have to do as a scientist. So it was very relieving to see that it works. And I think what is exciting is that, you know, we're continuing to use, you know, all the new data to understand how to improve it. And I do think that it's really exciting to see how much just in the data that we're collecting, how much it seems that some of these other factors, like, you know, for some people, the time of day when they eat and time restricted eating, you can really see these differences in behavior.

51:59So, you know, I think Sarah has convinced me this is pretty exciting. Yeah. And it's just another tool in the toolbox. I think I would really emphasize to people, don't focus on a particular tool. Don't focus just on time-restricted eating or eating rate, or, you know, focus, like you said, on a particular food. We've got so many tools in our toolbox. Let's choose the ones that still bring us joy. And let's put the rusty old ones away that either we don't like or aren't helping our body, put them away. And also choose the ones that are going to have the biggest size impact. So for example, we know that breakfast, for those that have breakfast, that counts for 20 % of our energy.

52:37We know that snacks accounts for most people, 25 % of our energy intake. These are eating events that we generally do in isolation. So they're not dependent on someone else around us. These are really simple ways that we can improve our overall diet just changing our breakfast or just changing our snacks. Right. And this will build on itself. So it's food. You eat food every day. So if you can find some of these changes that, so as you mentioned earlier in our talk today, you can't feel your blood cholesterol. You can't feel your blood glucose on any given moment. But if you have less of a foggy brain, if you have more energy, you're feeling more alert, a lot of those are things that will be impacted by this.

53:18And so as you play with some of these, and you see that this modest change led to you being clear-headed, more articulate, that's empowering. And then you go on to the next one and the next one and the next one and it'll build. So it's a very exciting time. And this is what we ask people as well following the Zoe program and on the method study. We actually ask people how they felt. Now, I've run over 30 randomized controlled clinical trials. I never ask people how they feel. I measure all of these measurements of cholesterol, of glucose. and what was amazing is people felt great so we know people on the Zoe program feel great but actually putting it to the test in a proper randomized control trial people had more energy they had better mood they felt more alert and I found that really quite empowering because always I've only been interested in these blood markers but actually seeing that people are feeling better and so then they're more likely to sustain these changes very exciting that is a brilliant way I think to wrap up because we started with this issue about sustainability and I feel like we've finished with sustainability.

54:21I know that actually I could leave the room and you'd keep talking for the next six hours. We've only scratched the surface. So I reckon Sarah's like, oh no, there were 10 other things I want to talk about. I'm afraid we're going to have to - No, 100. 100 other things. We're going to have to stop now. There are many more times we can do this in the future and I'm going to try and do a summary and we went into quite a few places. So I'm going to do my best. So I think the first thing was we started by saying, basically the whole concept of dieting is broken because the concept of dieting is something you do for a short period of time.

54:52And actually that doesn't work. What you need to think about is what is the way I'm going to eat for the rest of my life. And if I do that amazingly, like no matter how old I am, I can profoundly improve my health, which I think is for me, the number one message. Whenever I discuss this with, with anyone, it's like, it's amazing. The latest science says, It doesn't matter what you've done before, however old you are, whatever, you can make changes now that is going to improve your health, which I just find is just really motivating to do something. The second thing you talked about, which I hadn't heard before, is unapologetic deliciousness, which is a bit hard to say, but a brilliant idea.

55:28It is a mouthful. Which is, you know, the food needs to be something you want to eat and that you can stick with. You therefore need to avoid restriction. Any diet which says, I'm getting rid of all of these things and this is going to be really hard, you're not going to be able to sustain. So it needs to be something about adding in a lot of good things into your diet rather than about taking everything away. I think very strong agreement that people need to lower the amount of animal fat that they're eating. If they're eating anything like the typical Western diet, be it in the US or the UK or France, wherever that might be.

56:05and as importantly we need to reduce the number of sort of poor quality carbohydrates and so that's anything where you're adding sugar to the food but also i think the thing that is less obvious for most people you know what you technically call refined grains this is stuff where it's all being there's no longer like the original seed or grain and it's become you know white flour in our bread or white rice which i was brought up to think was really healthy and that almost everyone agreed you want to have more fiber in your diet, in part because of all this new science about how this supports your good bacteria and has these positive impacts.

56:41And I think Christopher, you talked about, if I was going to make this really simple, it was almost like two things. So one was whole food and not processed. And what you're explaining is that the processing does, I think, two bad things. One is it smashes all of this stuff up so that when you're eating this processed carbohydrate, basically your body turns into blood sugar almost immediately. And that causes all of these problems that we've talked about over the last few days and can lead towards diabetes and whatever. But also the processing tends to strip things out. And basically you're removing lots of the healthiest bits.

57:19And therefore whole food is sort of like before you've taken all this stuff away and you keep processing, unfortunately is what we tend to get given a lot of. And the other part is plant-based. And you're very clear, it doesn't mean you have to be vegan or you have to be vegetarian, but you're moving towards a diet where unlike really, I guess, what I grew up with, which is like a big piece of meat in the middle and a little bit around the side, suddenly, you know, if the meat is on the plate, it's like a small bit on the side and it doesn't have to be in every meal either. And then I think Sarah was explaining when you think about plant as well.

57:54You really want this diversity of plants because it's giving you all of these different fibers. And Chris, we were talking about one of your studies, and we see this as well, all the different fibers are supporting all the different bacteria. So sort of whole foods and plant-based is your core. And then we talked a little bit about don't be scared of fats. Many of us were brought up to be scared of fats, but Sarah, again, she'll talk for an hour about how good many healthy fats can be. And it's really, these are these sort of plant-based fats. And you talked about avocados and olives and olive oil and nuts and so long.

58:29And then I think towards the end, we talked really about personalization. The idea there isn't just like one size fits all. You did this brilliant study called diet fits. And it turned out you could go to these two extremes of like low fat or low carb. And on each of them, some people would do really well and some people would do really badly. And Sarah, you talked about our own studies showing, well, it sort of makes sense because you can see like a 20 fold difference in how people's blood sugar responds and how people's blood fat responds. So it sort of makes sense that there isn't just one answer for everybody.

59:02And I think we wrapped up by saying, you know, I think there is quite a lot of consensus, therefore, about key things that people should change. There's also a lot of exciting new science coming, which is early about new ways of thinking about eating. And Sarah, I think you mentioned, for example, time-restricted eating, when you eat, sleeping, all of these things potentially having a lot of effect on your health and just starting to be studied. And, you know, probably keep watching here because hopefully there'll be some exciting new studies that we can report back on in the future. Fantastic.

59:34Great wrap-up. Great. And foods to be enjoyed. That's the most important. And listeners, be kind to yourself. It's a journey. Enjoy the journey. I think that's a brilliant way to wrap up. Thank you very much, Christopher and Sarah. Thank you. I hope that you learned a lot on today's show about the best and worst diet and about what to eat for your health. Now, if listening to this episode has motivated you to change how you eat to improve your health, then you may want to do what I do, which is use Zoe's app every day for personalized advice and personalized support on how I can eat the best foods for me.

1:00:12To learn more about how Zoe can help you to feel better now and live healthier in the years to come, simply go to zoe.com slash podcast right now. You can also get 10 % off your membership. As always, I'm your host, Jonathan Wolfe. Zoe Science and Nutrition is produced by Yellow Hewins Martin, Richard Willen, and Tilly Fulford. The Zoe Science and Nutrition podcast is not medical advice. It's for general informational purposes only. See you next time.

1:00:48As you can imagine, hosting this podcast, running Zoe, juggling family life, it all keeps me pretty busy. So I try as best I can to stay energized and show up well in all those parts my life, by fueling my body with the right food, by exercising, and by adding a scoop of Daily 30 to my meals every day. If you haven't heard of Daily 30 yet, it's the gut supplement designed by our gut health scientists here at Zoe. It's made of over 30 high-quality, hand-picked plants, including seaweed, fungi, and different types of fiber. Better yet, it contains ingredients that support gut health, digestion, and energy, which is ideal for packed calendars and busy lives.

1:01:31Simply add one scoop a day to any meal for an extra boost of fiber and plant diversity. And because it tastes delicious on just about anything and adds a satisfying crunch, it quite quickly slots into your life, becoming a daily healthy habit you'll always have time for. By the way, whenever we talk about Daily 30 as a good source of fiber, we're required to say that it contains four grams of total fat per serving. Obviously, that's all amazing healthy fats from plants. So order yours today at zoe.com slash daily30. Thanks for listening and see you next time.