Foods for every decade of life with Dr. Federica Amati

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.

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Timecodes

00:00Introduction

01:17Quickfire questions

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

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

07:25The science behind sperm health and diet

09:10What is life course nutrition?

10:35Why generic nutrition advice isn't enough

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

16:25Nutritional needs in the second trimester of pregnancy

17:20Preventing allergies during pregnancy

20:30Nutrition in childhood and adolescence

21:00The importance of a diverse diet for teenagers

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

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

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

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

36:00Longevity supplement myths

37:40Gut microbiome changes in adulthood

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

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

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

54:22Protein needs as you age

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

59:20Summary

Mentioned in today's episode:

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

Books:

• EveryBody Should Know This by Dr. Federica Amati

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.