Foods for every decade of life | Dr. Federica Amati | Every body should know this!

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🥑 Make smarter food choices. Become a member at https://zoe.com Buy Dr Amati's book here: https://amzn.to/4blJsLg 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: https://www.instagram.com/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: https://www.instagram.com/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/s43016-023-00868-w The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine Link: https://journals.sagepub.com/doi/10.1177/1559827619879694 A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature Link: https://www.nature.com/articles/s41598-021-90453-7 Books: - Every Body Should Know This by Dr Federica Amati: https://amzn.to/4blJsLg - Food For Life by Prof. Tim Spector: https://amzn.to/4amZinu Episode transcripts are available: https://zoe.com/learn/category/podcasts