Podcast Summary: "The truth about the 5 biggest wellness trends this spring | Liz Earle MBE & Dr. Federica Amati"

ZOE Science & Nutrition
Host: Jonathan Wolf
Guests: Liz Earle MBE (Journalist and Bestselling Author), Dr. Federica Amati (Scientist at Imperial College London and Head Nutritionist at ZOE)
Release Date: May 22, 2025

1. Introduction

Jonathan Wolf opens the episode by highlighting the surge of wellness trends that bloom each spring, much like the season itself. He sets the stage for a critical examination of these trends, aiming to distinguish fact from fiction with the help of two esteemed experts in the field.

Jonathan Wolf [00:00]: "You've probably seen them sprouting online. A brand new this or a groundbreaking that, all promising to revolutionize your health in a few simple steps."

2. Quickfire Round

The episode begins with a rapid-fire question segment, allowing guests to provide concise opinions on common wellness misconceptions.

• Popularity Equals Effectiveness?

  Liz Earle [01:58]: "No."

• Can Wellness Trends Cause More Harm Than Good?

  Liz Earle [02:03]: "Yes."

• Are Natural Remedies Safe Because They're Natural?

  Dr. Federica Amarti [02:09]: "No."

• Will Putting Cow Fat on My Face Make It Glow?

  Dr. Federica Amarti [02:15]: "Yes, but there's other ways."

• Most Important Thing Before Adopting a New Trend?

  Liz Earle [02:24]: "It has to be consistency. I think things only work if they're repeated little and often. So if you can't commit, don't do it."

3. The Rise and Drivers of Spring Wellness Trends

Jonathan explores why wellness trends become particularly popular in spring, delving into psychological and societal factors.

Liz Earle [03:07]: "We all want to live better... It's empowering to think that there are things that we can do to change our lives."

She emphasizes the role of commercialization and the rapid pace of social media in propelling these trends.

Liz Earle [05:30]: "The speed of it... now it's all fast, fast, fast, react, react, react."

4. Past Trends: Lessons Learned

Reflecting on previous wellness fads, Liz and Federica share experiences that underscore the importance of evidence-based practices.

• Cigarette and Coffee Diet:

  Dr. Federica Amarti [06:45]: "It was considered this like, diet that you could take... a glass of white wine for breakfast with a cigarette and a coffee."

• Blood Type Diet:

  Dr. Federica Amarti [07:32]: "Your blood type cannot tell you which foods you should be eating. But the book was super popular and I knew a lot of people that were following this blood type diet. And there's no science back. I'm glad that I think that's dead."

These anecdotes highlight the often transient nature of wellness trends and the potential risks of following unfounded practices.

5. Current Spring Wellness Trends

a. Detox Drinks

Definition & Science: Detox drinks, including teas, juices, and cleanses, claim to speed up the body's detoxification processes and promote weight loss. However, both experts caution against their efficacy and safety.

Dr. Federica Amarti [13:54]: "There is literally no science behind these are some of the worst contenders. Sometimes they can be quite dangerous for health."

Conclusion: Avoid detox drinks. Instead, support the body's natural detox systems—liver, kidneys, and colon—through hydration and a balanced diet.

Liz Earle [15:06]: "There's no drink that I've ever seen any evidence for that is going to remove any toxin from your body."

b. Red Light Therapy

Definition & Benefits: Red light therapy, or photobiomodulation, involves exposure to specific wavelengths of red and near-infrared light. It is touted for reducing inflammation, speeding up collagen production, and improving skin health.

Liz Earle [17:52]: "Studies... that it will help with inflammation, reducing inflammation, speeding up the production of collagen, for example, within the skin."

Scientific Insights: Emerging research shows promise in areas like circadian rhythm regulation, wound healing, and even cognitive function. However, more extensive studies are needed to fully establish its benefits.

Dr. Federica Amarti [21:15]: "Exposure to red light specifically... can help speed up recovery... studies looking at arthritic joints have shown benefits."

Conclusion: Red light therapy is a beneficial, albeit supplementary, wellness tool. It's safe when using FDA-approved devices and can be integrated into daily routines for potential skin and health benefits.

Liz Earle [22:02]: "I am an adopter of red light. I think it's useful, not essential, but I think it can be beneficial, particularly as we age."

c. Beef Tallow for Skincare

Definition & Trends: Beef tallow, rendered cow fat, has gained popularity as a natural moisturizer for the skin, reminiscent of past trends like coconut oil.

Dr. Federica Amarti [23:18]: "It's essentially putting pure fat on your face."

Expert Opinions: While beef tallow can be hydrating and rich in fat-soluble vitamins, it may not be suitable for all skin types, particularly oily or acne-prone skin.

Liz Earle [25:04]: "I don't think I put it on my face because... I'd rather have ingredients like niacinamide, azelaic acid, peptides."

Conclusion: Beef tallow offers some moisturizing benefits, especially for areas like feet. However, for facial skincare, more advanced and scientifically backed ingredients are recommended.

Liz Earle [26:16]: "It's one of the things that probably will stand the test of time, to be honest."

d. Creatine Supplementation

Definition & Benefits: Creatine, a well-researched supplement traditionally associated with bodybuilding, is gaining traction for its broader health benefits, including muscle maintenance, cognitive function, and potential gut health support.

Liz Earle [29:12]: "It's one of the most highly researched supplements... also interestingly, for cognitive function, function now and brain health."

Scientific Insights: Creatine aids in muscle strength, recovery, and may have protective effects against age-related muscle loss (sarcopenia). It's safe when taken in recommended doses, with bloating being the most common side effect.

Dr. Federica Amarti [32:14]: "There's evidence to show that you have to have a sort of a loading phase which essentially means that you're taking it every day for like a week."

Conclusion: Creatine is a valuable supplement for individuals engaged in regular exercise, especially weight training, and those looking to preserve muscle mass as they age. It should complement a balanced diet, not replace it.

Liz Earle [34:10]: "I love creatine... it's cheap, it's easily available."

e. Probiotic Pills

Definition & Benefits: Probiotic supplements aim to enhance gut health by introducing beneficial bacteria. However, their effectiveness largely depends on the strains used and the specific health goals.

Liz Earle [34:48]: "For me, it's about having plenty of fermented foods and lots of diversity... but I do specifically dip into certain supplements as well."

Scientific Insights: Probiotics are most effective when targeted towards specific health issues. Broad-spectrum or multi-strain supplements may offer limited benefits compared to diverse, fiber-rich diets that naturally support gut microbiota.

Dr. Federica Amarti [38:35]: "If you have a specific goal, then you can work with your healthcare professional. Just chucking a load of probiotic pills is not going to make you healthy."

Conclusion: Focus on a balanced diet rich in prebiotic fibers and fermented foods. Use probiotic supplements judiciously, targeting specific health needs under professional guidance.

Dr. Federica Amarti [38:35]: "The most important thing we need to do is get enough prebiotic fibres from a variety of plants."

6. Actionable Advice for Better Health

a. Prioritizing Sleep

Both experts emphasize the critical role of sleep in overall health and wellness. Establishing a consistent sleep routine and creating a conducive sleep environment can significantly enhance sleep quality.

Liz Earle [43:42]: "Prioritizing sleep... it's that regenerative process that happens and it's active."

Tips:

• Set a consistent bedtime.
• Limit blue light exposure before sleep.
• Incorporate relaxing rituals like magnesium supplements, Epsom salt baths, and lavender oil.

Liz Earle [44:11]: "I do take a bit of magnesium glycinate before bed... I put a few drops of lavender oil on my pillow."

b. Increasing Fresh Fruit Intake

Dr. Federica advocates for consuming fresh, whole fruits to support cardiovascular health, hydration, and gut microbiome diversity.

Dr. Federica Amarti [43:42]: "Eating fresh, whole fruit every day is hugely beneficial for our health."

Tips:

• Include a variety of fruits like apples, berries, and elderberries in daily meals.
• Use fruits as natural hydration sources and healthy snacks.

Liz Earle [42:17]: "Blue skinned apples and red berries could potentially reduce my allergies."

7. Conclusion: Navigating Wellness Trends with Science

Jonathan wraps up the episode by recapping the discussed trends, reinforcing the importance of evidence-based practices over fleeting fads. He encourages listeners to adopt sustainable and scientifically validated health habits.

Jonathan Wolf [50:37]: "Detox drinks. No, science can be dangerous... instead, stay hydrated with lots of water."

Both guests reiterate key takeaways:

• Liz Earle: Emphasizes the enduring value of creatine and consistent healthy habits.
• Dr. Federica Amarti: Highlights the importance of sleep and fresh fruit intake for long-term health.

Key Takeaways:

• Avoid unproven detox drinks: Support your body’s natural detox systems through hydration and a balanced diet.
• Consider red light therapy: A supplementary tool with potential benefits for skin and inflammation.
• Use beef tallow cautiously: Best suited for specific areas like feet; opt for scientifically backed skincare ingredients for facial care.
• Incorporate creatine: Beneficial for muscle health and cognitive function when combined with regular exercise.
• Choose probiotics wisely: Focus on diet-first approaches and use supplements for targeted health needs.
• Prioritize sleep and fresh fruit intake: Fundamental for overall health, supporting everything from gut microbiota to cardiovascular well-being.

By critically evaluating wellness trends and grounding health practices in scientific evidence, listeners can make informed decisions that genuinely enhance their well-being.