Make smarter food choices for your body: https://zoe.com/podcast

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 Federica on Instagram:   / dr.fede.amati  

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

Follow ZOE on Instagram:   / zoe  

Timecodes:
00:00 Introduction
01:07 Quickfire questions
04:01 The first window of opportunity is before you are born
06:39 It takes two to tango: equal roles in conception
07:59 The science behind sperm health and diet
09:47 What is life course nutrition?
11:11 Why generic nutritional advice isn't enough
13:44 Critical changes in the first 12 weeks of pregnancy
17:09 Nutrition needs in the second trimester of pregnancy
18:03 Prevent allergies in pregnancy
21:01 Nutrition in childhood and adolescence
21:42 The importance of a diverse diet for teenagers
23:38 Children learn to eat from us: exposure is key
25:49 The impact of ultra-processed foods on teenagers
28:23 Do you need to eat meat to grow well?
35:17 Lifestyle choices in your 30s affect long-term health
38:25 Longevity supplement myths
40:00 Gut microbiome changes in adulthood
45:49 How to extend your lifespan through diet at any age
48:26 Preparing for healthy aging and avoiding 'Sniper Alley'
52:30 How to eat right in your 70s and beyond
56:42 Protein needs as you age
58:52 Becoming a ZOE member is like having a nutritionist in your pocket!
1:01:43 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
Link: https://www.nature.com/articles/s4301...

The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine
Link: https://journals.sagepub.com/doi/10.1...

A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature
Link: https://www.nature.com/articles/s4159...

Books:
Every Body Should Know This by Dr Federica Amati
https://www.amazon.co.uk/Every-Body-S...

Episode transcripts are available: https://zoe.com/learn/category/podcasts