The Biovie Podcast: Living Food & Health

🎧 Biovie, the Podcast

Enjoy the best of Biovie... to listen to!

Do you love our blog articles on spirulina, sprouted seeds, superfoods, algae, living food and many other wellness topics? After so many years of publishing week after week, there are more than 📝 600 articles online today, and we decided to let you enjoy the most popular ones in audio format.

Each episode covers one of our most appreciated articles, presented as a warm and lively two-voice conversation.
Our podcast episodes are dynamic summaries that get straight to the point, in a warm and accessible atmosphere, lasting 8 minutes at most so you can grasp the essentials and go back to the written article if you want to know more.

🎧 Listen whenever you want: • in the car or on public transport • while exercising or walking • while cooking, tidying up… • or just for a quiet moment

Each episode is a two-voice conversation, simple, lively and warm, that sums up the essentials of an article in less than 8 minutes. We get straight to the point, without jargon, hoping to whet your appetite… and then let you dive into the written article if the topic fascinates you.

With this podcast, Biovie continues to guide you toward a more living, plant-based diet… and now, in your ears too.

Happy listening ⏯️ !

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🔹 1. Meat or plane: which one really pollutes more?

Europe makes the plant-based shift official - and it changes everything
It's now official: European health authorities recommend that 60 to 75% of our diet come from plant sources. Germany, the Netherlands, Norway and Belgium published guidelines between 2019 and 2025 that, for the first time, integrate environmental impact into nutritional criteria.

↪️ In this episode, we unpack what these recommendations really say: a maximum of 300-350 g of red meat per week, near-elimination of processed meats, and a reversal of the animal/plant protein ratio. We also explore the scientific evidence behind this consensus - notably the NutriNet-Santé study, which shows a 32 to 44% reduction in cardiovascular disease with a more plant-based diet.

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🔹 2. What are the benefits of tiger nuts?

↪️ In this episode of our series on forgotten foods, we tackle a little something that looks like a pebble but is a true nutritional powerhouse: tiger nut.
Also called chufa or earth almond, the tiger nut is not a nut at all. It's a tuber, like a mini potato, growing on the roots of a Mediterranean plant. Good news for people with tree-nut allergies: no known allergens.
Traces of it have been found as far back as ancient Egypt, and today it is grown in Spain to make the famous horchata de chufa, that white drink you sip on a terrace in summer.

↪️ Nutritionally, tiger nut ticks all the boxes: vitamins E and D, calcium, iron, magnesium, potassium, phosphorus. Its oleic acid helps reduce bad cholesterol. With a glycemic index of only 35, it's the ideal snack that doesn't cause an insulin spike.
Its prebiotic fibers feed the gut flora and give a quick feeling of fullness. For women, its phytoestrogens may help balance hormones naturally.

↪️ We also explain how to eat it: raw after soaking, as gluten-free flour for your baking, or even as a spread.

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🔹 3. Spirulina: the complete guide to scientifically proven benefits

We've been eating spirulina for years at Biovie, and frankly, it's one of the superfoods that accompanies us every day. But beyond our personal experience, what motivated us to create this episode is the impressive number of scientific studies published in recent years on this exceptional micro-algae.
The WHO called it "the best food of the 21st century for humanity". Fad or scientific reality? We break it all down together.

↪️ What we cover in this episode:
→ What exactly is spirulina? (Spoiler: it's not really an alga) → The 10 benefits documented by more than 20 scientific studies → Cholesterol: the impressive results of meta-analyses (-46 mg/dL total cholesterol) → Phycocyanin: the blue pigment you find nowhere else → Why it's a valuable ally for women (iron, fatigue, PMS) → The real benefits for athletes: endurance, recovery, muscle protection → Spirulina and risks: what ANSES really says → How to choose a quality spirulina (and avoid the pitfalls) → Dosage, length of a course and best time to take it

↪️ Key figures:
- 60-70% complete protein (3x more than beef)
- 10x more beta-carotene than carrots
- Low glycemic index, ideal for steady energy

↪️ Our advice: start with 1 g/day and gradually increase to 3-4 g. Your body will thank you.

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🔹 4. What is the best sprouter for sprouted seeds?

Sprouted seeds are one of the pillars of living food: rich in vitamins, minerals, enzymes, amino acids and phytonutrients, they make it easy to make our diet more nutrient-dense… provided you grow them well.
But faced with the multitude of sprouters available - jars, trays, terracotta, sprouting bags, automatic systems - one question keeps coming up: what is the best sprouter to succeed with sprouted seeds and young shoots, without mold or failures?

↪️ In this episode, we guide you step by step to understand:
- how a sprouter really works
- what the key steps of successful germination are (soaking, rinsing, airing, storage)
- why oxygen is often more important than water
- and how to match the choice of sprouter to your lifestyle, your kitchen… and your seeds

↪️ We review all types of sprouters, with their advantages and limits:
- glass jar
- tiered sprouters
- terracotta sprouters
- specific cups for mucilaginous seeds
- portable sprouting bags
- electric automatic sprouters
- and low-tech gravity-fed automatic sprouters

↪️ You'll also discover:
- how to avoid mold (and why it appears)
- which seeds require specific equipment
- why some seeds shouldn't be sprouted for too long
- and how to produce, all year round, superfoods that are truly local… in your own kitchen

An episode to choose consciously, understand the mechanisms of living things, and make sprouting a simple, reliable and deeply nourishing gesture.

🌱 Whether you're a beginner or a sprouted-seed enthusiast, this episode will help you find the right sprouter for you - and reconnect with an accessible, living food self-sufficiency.

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🔹 5. Exotic and tropical fruits: the complete list from rarest to best known

↪️ In this episode, we take you on a world tour of exotic fruits - from the classics you all know to rare treasures you've probably never tasted. With more than twenty years of experience in living food and a background as an ISTOM engineer (tropical agronomy), Eric shares his field knowledge and his favorites.

We start with the seven essentials. The banana, the most consumed tropical fruit in France at over 10 kg per person per year. The pineapple and its unique bromelain - with a tip few people know: it's a non-climacteric fruit, so it doesn't ripen after harvest. The coconut, versatile in all its forms. The mango, the fifth richest fruit in beta-carotene. The lychee, which contains more vitamin C than an orange. The papaya and its digestive papain. And the guava, absolute champion of vitamin C with 228 mg per 100 g - four times more than an orange.

↪️ Then we set off to discover the rarest fruits in the world: the mangosteen, whose tree takes more than ten years to bear its first fruit. The rambutan and its soft spines hiding juicy flesh. The miracle fruit of West Africa, whose miraculin turns sour into sweet for thirty minutes. The Brazilian jaboticaba, which grows directly on the trunk and keeps only two to three days.

↪️ We go over the optimal season for each fruit, tips for choosing (ripeness can't always be judged by color!), and compared nutritional values - from guava at 68 kcal to coconut at 354 kcal. We also cover important precautions: latex-fruit cross-allergy with banana and papaya, star fruit not recommended in case of kidney failure, and grapefruit's interactions with certain medications. The episode ends with the complete list of more than 35 exotic fruits of the world, from açaí to tamarind.

Exotic fruits aren't just a taste pleasure - they are concentrates of vitamins C and A, antioxidants and unique digestive enzymes. The key is to vary your sources and favor fresh or freeze-dried over dried or juice. And one tip: never judge a mango by its color - trust touch and smell.

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🔹 6. The 10 health benefits of mango

↪️ In this episode, we look at a tropical fruit everyone knows but many underestimate nutritionally: the mango. Nicknamed the "king of fruits", the fourth most cultivated fruit in the world, it has accompanied humanity for millennia - and science is only catching up with what Asian cultures have known for a long time.
We start with the figures that surprise: 100 g of mango covers 40% of your vitamin C needs (more than you'd imagine compared to citrus), 11% of folate, 12% of copper, all for only 60 kcal.

↪️ Then we go through the ten benefits documented by recent research. Immune support thanks to vitamin C and mangiferin. Digestive aid through its fibers and amylase enzymes - with a 2023 clinical trial showing improved microbiota. Blood sugar regulation despite its sweet taste, with a moderate glycemic index of 51 and active polyphenols. Cardiovascular protection - a 2025 study observed a drop in systolic pressure and cholesterol in postmenopausal women eating 330 g a day for two weeks.

↪️ We also explore its benefits for the eyes thanks to lutein and zeaxanthin, for skin and hair via the vitamins A-C-E trio, its remarkable B-vitamin profile (particularly folate for pregnant women), its anti-inflammatory properties studied in athletes, its interest for weight control at 60 kcal per 100 g, and its contribution to brain function via vitamin B6.
We also cover the precautions to know: cross-allergy with cashew and pistachio, the urushiol in the skin that can irritate, the interaction with warfarin, and the dried-mango trap that exceeds 500 kcal per cup.
And we finish with a quinoa-mango-avocado-sprouted seed salad recipe, perfect for a living-food diet.

The mango is much more than a sweet pleasure - it's a concentrate of vitamin C, antioxidants and folate at only 60 kcal per 100 g. Half a mango to a whole mango a day fits perfectly into a balanced diet. Always prefer fresh fruit to dried or juice to keep the fibers and control sugars.

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🔹 7. Jackfruit: benefits, risks, taste and recipes - The complete guide

↪️ In this episode, we set out to discover the most underrated fruit on the planet: the jackfruit. This tropical giant - the largest tree-borne fruit in the world, up to 30 kg and one meter long - has been eaten for millennia in Southeast Asia but remains largely unknown in Europe. An ISTOM engineer (tropical agronomy) by training, Eric discovered it during his first missions in India more than thirty years ago, and it was time to set the facts straight.

We start with its nutritional profile, which surprises: 95 kcal per 100 g, 448 mg of potassium (almost as much as a banana), a spectrum of B vitamins rare for a fruit, fiber, magnesium, iron, and antioxidants whose properties are confirmed by recent studies. Not to mention its seeds, rich in low-glycemic-index starch - provided you cook them, as they are toxic raw.

↪️ We then detail its seven documented benefits: digestive support thanks to its fibers, a remarkably diverse micronutrient intake, a contribution to blood pressure regulation via its potassium, natural hydration (over 70% water), protective antioxidants, bone support through its calcium and magnesium, and an energy and immunity boost thanks to B vitamins and vitamin C.
But the most fascinating part is its double culinary personality.
Ripe, it tastes like mango-pineapple-banana, perfect in desserts or smoothies. Green, its fibrous, shredded texture mimics pulled pork or chicken in a striking way - so much so that you can't tell the difference in a taco or a curry.
We're honest: with only 2 g of protein per 100 g, it's a starchy food, not a protein substitute. It's its texture that fools you, not its protein value - remember to complete it with legumes.

We also clarify the difference with durian (no, it's not the same thing at all), and openly cover the contraindications: cross-allergy to latex and birch, risk of hyperkalemia in case of kidney failure, interaction with antidiabetic drugs, and the irritating latex when cutting.
The episode ends with three recipes: an exotic nice cream with Espelette pepper, a fresh pomegranate-avocado salad, and pulled-jackfruit tacos that impress even non-vegetarians.

↪️ Jackfruit is a versatile and nutritionally rich fruit, nicknamed the "poor man's fruit" in Bangladesh because a single one can feed an entire family. Its dual use - sweet dessert when ripe, "plant-based meat" when green - makes it a unique ally in the kitchen. In France, the freeze-dried form remains the most accessible and practical way to discover it.

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🔹8. What are the 8 benefits of pomegranate?

↪️ In this episode, we celebrate a fruit full of history and science: the pomegranate. Revered for millennia in Mediterranean cultures - from Greek mythology to Ayurvedic medicine, from Judaism to Islam - it is now being rediscovered by modern research for its exceptional properties. And one detail changes everything: homemade unpasteurized pomegranate juice retains active compounds that industrial juices destroy with heat.

↪️ We dive into the eight benefits documented by scientific studies. First its antioxidant power - three times higher than green tea, thanks to punicalagins and ellagic acid that protect cells against free radicals. Its action on blood pressure, with studies showing a significant hypotensive effect and an increase in blood flow and vessel diameter in active individuals. Its role in heart health, by reducing bad LDL cholesterol, raising good HDL, and protecting polyunsaturated fatty acids against oxidation.

↪️ We also explore its potential anticancer effects - punicalagins inhibit the proliferation of prostate and breast cancer cells and induce apoptosis. Its benefits on memory and cognitive function, with significant improvements observed in older people drinking pomegranate juice daily. Its anti-inflammatory properties, particularly interesting for rheumatoid arthritis. Its potential in treating diabetes - despite its fructose content, it might reduce insulin resistance. And finally its antimicrobial effect, effective against E. coli and beneficial for oral health.

We also share an essential practical tip: to enjoy all these benefits, favor freshly pressed homemade pomegranate juice over store-bought pasteurized juice. The season runs from October to March, and it's possible to get organic pomegranates directly from small Spanish producers.

↪️ The pomegranate is not just a symbolic fruit - it's a concentrate of antioxidants three times more powerful than green tea, with documented effects on the heart, blood pressure, memory and inflammation. The secret: eat it fresh and unpasteurized to preserve its precious active compounds. A homemade juice a day during the season is one of the simplest and most effective health gestures there is.

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🔹9. The 10 health benefits of pineapple: virtues, risks & tips

↪️ In this episode, we dissect a tropical fruit everyone loves but whose nutritional richness is often underestimated: pineapple. With only 49 kcal per 100 g, it packs 60% of your vitamin C needs, a rare supply of manganese (40% of RDA), fiber, potassium - and above all a unique enzyme found nowhere else: bromelain.

↪️ We go through the ten benefits documented by science. First, digestive support - bromelain breaks down food proteins and facilitates nutrient absorption, which explains why naturopaths recommend pineapple after a rich meal. Then anti-inflammatory properties, with studies showing a recognized action on joint pain and osteoarthritis. Bone health thanks to manganese, a mineral we often forget. Maintenance of normal blood pressure via potassium. Help with weight management - 49 kcal, rich in water and fiber, a natural appetite suppressant far more interesting than a cereal bar. Antioxidant protection. Immune support through vitamin C. Collagen synthesis for the skin. Specific benefits for women - easier digestion in the premenstrual period, a mild diuretic action against water retention. And a natural energy source via carbohydrates and B vitamins, without the glycemic spikes of refined sugars.

We also address a persistent myth: no, pineapple is not a "fat burner" - this claim is not authorized by any European regulation. It's a slimming ally through its low calorie density and satiety, not a miracle. And we openly cover the precautions: mouth tingling linked to bromelain, the risk of allergy, acidity for sensitive stomachs, the interaction with anticoagulants, and caution with concentrated bromelain in the first trimester of pregnancy. Not to mention the crucial difference between fresh, dried and freeze-dried - freeze-drying preserves up to 90% of vitamins and enzymes.

↪️ Pineapple is much more than a tropical dessert - it's a concentrate of bromelain, vitamin C and manganese at under 50 kcal per 100 g. One to two slices a day, fresh or freeze-dried, are enough to enjoy its benefits. And no, it doesn't make you lose weight on its own - but it is among the best natural allies of a balanced diet.

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🔹10. 9 tips to reduce stress naturally

↪️ In this episode, we tackle a silent scourge affecting 26% of French adults: chronic stress. One in five French people takes an anxiolytic at least once a year - and yet there are powerful, scientifically documented natural levers to lower cortisol durably and regain a calm mind.

We start by explaining what really happens in your body: the HPA axis, the cortisol cascade, and above all the crucial difference between acute stress (adaptive, a few hours) and chronic stress (destructive, disrupting sleep, digestion, immunity and promoting inflammation). And a fascinating discovery: stress directly reaches your digestive tract via the gut-brain axis, creating a vicious circle - stress, dysbiosis, increased anxiety.

↪️ Then we detail the nine concrete strategies. Limit screens and blue light 1-2 hours before bed to release melatonin. Enjoy a real lunch break without your phone - 15 minutes is enough to switch the nervous system to rest. Bet on magnesium, of which 70% of French people are deficient, favoring bisglycinate or marine plasma. Practice meditation, yoga or sophrology - a meta-analysis of 47 studies confirms their effectiveness. Move in nature, with Japanese shinrin-yoku, which lowers salivary cortisol by 12.4%. Cultivate social relationships, as protective as quitting smoking. Adopt an anti-stress diet rich in tryptophan, omega-3 and raw cocoa. Master conscious breathing - cardiac coherence 365 and Dr. Weil's 4-7-8 technique, effective in under 2 minutes. And finally sleep 7-9 hours, knowing that sleep deprivation raises morning cortisol by 37%.

↪️ We also cover adaptogenic plants - rhodiola for burnout, ashwagandha for anxiety and sleep - with their contraindications. And emergency techniques like the 3-3-3 rule to stop a surge of anxiety in 2 minutes. The episode ends with the warning signs that justify consulting: if at least 3 symptoms persist beyond 3 weeks, it's time to see a professional.

↪️ Reducing stress naturally doesn't require perfection, but consistency. Three actions to start tomorrow: cut screens at 7 pm, take a real lunch break without your phone, and practice 4-7-8 breathing once a day. Start with a single habit, anchor it over 3 weeks, then add the next. Chronic stress comes undone the way it set in - gradually.

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🔹11. Mushroom coffee: it still contains caffeine

🔹12. Ecofiltro - Our complete review after 6 months of use: honest opinion