The Biovie Podcast: living food & health

🎧 Biovie, the Podcast

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

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

Each episode features one of our most popular articles. which is presented in the form of a warm and lively two-voice conversation.
Our podcast episodes are Dynamic summaries that get to the point, "in a warm and accessible atmosphere, which lasts until" maximum 8 minutes to capture the essentials and return to the written article if you want to know more.

🎧 To listen to whenever you want: • by car or on public transport • during sports or a walk • while cooking, while tidying up… • or just for a quiet moment

Each episode is a two-voice conversation, simple, lively, and warm, that summarizes the essence of an article in less than 8 minutes. Let's get straight to the point, without jargon, with the aim of sparking your interest... and then letting you dive into the written article if the subject fascinates you.

With this podcast, Biovie continues to guide you towards a more vibrant and plant-based diet... and now, also in your ears.

Enjoy listening! ⏯️ !

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

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

↪️ In this episode, we decipher what these recommendations really say: A maximum of 300-350g 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 diseases 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 thing that looks like a stone but is actually a nutritional powerhouse: The sedge.
Also known as tiger nut or earth almond, the chufa is actually not a nut at all. It is A tuber, like a mini potato, that grows on the roots of a Mediterranean plant. Good news for those allergic to nuts: Zero known allergens.
Traces of it can be found as far back as ancient Egypt, and today it is in Spain where it is cultivated to prepare the famous horchata de chufa, that white drink sipped on terraces in the summer.

↪️ On the nutrition side, , The sedge check 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 is the ideal snack that does not cause an insulin spike.
Its prebiotic fibers nourish the gut flora and provide a quick feeling of satiety. For women, its phytoestrogens can help naturally balance hormones.

↪️ We also explain to you how to consume it. : raw after soaking, in gluten-free flour for your pastries, or even in spread.

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🔹 3. Spirulina: The Complete Guide to Scientifically Proven Benefits

We consume spirulina for years at Biovie, and frankly, it's one of the superfoods that accompanies us daily. 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 microalgae.
The WHO has called it the "best food of the 21st century for humanity." Trend or scientific reality? Let's break it all down together.

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

↪️ Key figures:
- 60-70% complete proteins (3 times more than beefIt seems like your message is incomplete. Could you please provide the full text you would like translated?
- 10x more beta-carotene than carrots
- Low glycemic index, ideal for stable energy

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

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

The sprouted seeds are part of the pillars of living food : rich in vitamins, minerals, enzymes, amino acids, and phytonutrients, they allow us to easily densify our diet... provided they are cultivated properly.
But faced with the multitude of sprouters available - jars, trays, terracotta, Sprouting bags, , automatic systems - a question keeps coming up: what is the best sprouter to successfully grow your sprouted seeds and young shoots, without mold or failures ?

↪️ In this episode, we guide you step by step to understand :
- how does a sprouter actually work
- what are the key steps for successful germination (soaking, rinsing, aeration, storage)
- why oxygen is often more important than water
- and how to adapt the choice of sprouter to your lifestyle, your kitchen... and your seeds

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

↪️ You will also discover:
- how to prevent mold (and why it appears)
- which seeds require specific equipment
- why some seeds should not be overly sprouted
- and how to produce, all year round, superfoods truly local… in your own kitchen

An episode to choose consciously, understand the mechanisms of life, and make germination a simple, reliable, and deeply nourishing act.

🌱 Whether you are a beginner or an enthusiast of sprouted seeds, this episode will help you find the right sprouter for you. - and to reconnect with a food autonomy accessible and lively.

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🔹 5. Exotic and tropical fruits: the complete list from the rarest to the most well-known

↪️ In this episode, we take you on a tour around the world of exotic fruits - from the classics that you all know to rare treasures that you have probably never tasted. With over twenty years of experience in raw food and a background as a tropical agronomist engineer, Eric shares his field knowledge and favorites.

We start with the seven essentials. The banana, the most consumed tropical fruit in France with more than 10 kg per person per year. Pineapple and its unique bromelain - with this trick that few people know: it is a non-climacteric fruit, it does not ripen after being picked. The coconut, versatile in all its forms. The mango, the fifth fruit richest in beta-carotene. The lychee, which contains more vitamin C than an orange. The PapayaAnd its digestive papain. And the guava, the 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 produce its first fruits. The rambutan with its soft spines hiding juicy flesh. The miracle fruit from West Africa, whose miraculin turns sour into sweet for thirty minutes. The Brazilian jaboticaba, which grows directly on the trunk and only keeps for two to three days.

↪️ We review the optimal seasons for each fruit and provide selection tips. (maturity is not always judged by color!), and the compared nutritional values - from guava at 68 kcal to coconut at 354 kcal. Important precautions are also addressed: the latex-fruit cross-allergy with banana and papaya, starfruit being discouraged in cases of renal insufficiency, and grapefruit interactions with certain medications. The episode ends with the complete list of more than 35 exotic fruits from around the world, from açaí at the tamarind.

Exotic fruits are not just a taste pleasure - they are concentrated sources of vitamins C and A, antioxidants, and unique digestive enzymes. The key is to vary the sources and prioritize fresh or freeze-dried over dried or juice. And a tip: never judge a mango by its color - rely on touch and fragrance.

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🔹 6. The 10 health benefits of mango

↪️ In this episode, we focus on a tropical fruit that everyone knows but many underestimate in terms of nutrition: 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 now catching up with what Asian cultures have known for a long time.
We start with the numbers that surprise: 100 g of mango cover 40% of your vitamin C needs (more than one might expect compared to citrus fruits), 11% of folate, 12% of copper, all for only 60 kcal.

↪️ Then we review the ten benefits documented by recent research. The immune support thanks to vitamin C and mangiferin. Theaid to digestion by its fibers and amylase enzymes - with a 2023 clinical trial showing an improvement in the microbiota. The Glycemic regulation Despite its sweet taste, with a moderate glycemic index of 51 and active polyphenols. The cardiovascular protection - A 2025 study observed a decrease in systolic blood pressure and cholesterol in postmenopausal women consuming 330 g per day for two weeks.

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

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

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🔹 7. Jackfruit: Benefits, Dangers, 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 fruit in the world growing on a tree, up to 30 kg and one meter long - has been consumed for millennia in Southeast Asia but remains largely unknown in Europe. A tropical agronomist by training, Eric discovered it during his first missions in India over thirty years ago, and it was time to set the facts straight.

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

↪️ We then detail its seven documented benefits: digestive support thanks to its fibers, a remarkably diverse supply of micronutrients, a contribution to the regulation of blood pressure via its potassium, a natural hydration (more than 70% water), protective antioxidants, a bone support by its calcium and magnesium, and a energy and immunity boost thanks to vitamins B and C.
But the most fascinating thing is its dual culinary personality.
Ripe, it has a mango-pineapple-banana flavor, perfect for dessert or smoothies. When green, its fibrous and shredded texture eerily mimics pulled pork or chicken - to the point where you can't tell the difference in a taco or curry.
Let's be honest: with only 2 g of protein per 100 g, it's a starch, not a protein substitute. It's the texture that's impressive, not its protein value - consider complementing it with legumes.

We also clarify the difference with durian (no, it's not the same thing at all), and we frankly address the contraindications: cross-allergy with latex and birch, risk of hyperkalemia in case of renal insufficiency, 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 shredded jackfruit tacos that even impress non-vegetarians.

↪️ The jackfruit is a versatile and nutritionally rich fruit., nicknamed "fruit of the poor" in Bangladesh because a single one can feed an entire family. Its dual use - a sweet dessert when ripe, "vegetable 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 rich in history and science: the grenade. Revered for millennia in Mediterranean cultures—from Greek mythology to Ayurvedic medicine, from Judaism to Islam—it is today rediscovered by modern research for its exceptional properties. And one detail that changes everything: homemade unpasteurized pomegranate juice retains active ingredients that industrial juices destroy with heat.

↪️ We dive into the eight benefits documented by scientific studies. Its antioxidant power first - three times higher than that of green tea, thanks to punicalagins and ellagic acid which 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, increasing good HDL, and protecting polyunsaturated fatty acids from oxidation.

↪️ Its potential anticancer effects are also being explored. - Punicalagins inhibit the proliferation of prostate and breast cancer cells and induce apoptosis. Its benefits on memory and cognitive functions, with significant improvements observed in elderly individuals consuming pomegranate juice daily. Its anti-inflammatory properties, particularly interesting for rheumatoid arthritis. Its potential in the treatment of diabetes - despite its fructose content, it could decrease 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, opt for freshly pressed homemade pomegranate juice rather than store-bought pasteurized juice. The season runs from October to March, and it is possible to obtain organic pomegranates directly from small Spanish producers.

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

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🔹9. The 10 health benefits of pineapple: virtues, dangers & advice

↪️ In this episode, we dissect a tropical fruit that everyone loves but often underestimates its nutritional richness: the pineapples. With only 49 kcal per 100 g, it provides 60% of your daily vitamin C needs, a rare supply of manganese (40% of the RDI), fiber, potassium - and most importantly, a unique enzyme found nowhere else: bromelain.

↪️ We review the ten benefits documented by science.. Digestive support first - bromelain breaks down dietary proteins and facilitates nutrient absorption, which is why naturopaths recommend pineapple after a heavy meal. The anti-inflammatory properties subsequently, with studies showing a recognized effect on joint pain and osteoarthritis. Bone health thanks to manganese, a mineral that is often overlooked. The maintenance of normal blood pressure via potassium. Weight management aid - 49 kcal, rich in water and fiber, a natural appetite suppressant much more interesting than a cereal bar. Antioxidant protection. The immune support by vitamin C. The collagen synthesis for the skin. Of specific benefits for women - easier digestion during the premenstrual period, mild diuretic action against water retention. And a natural source of energy through 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 is a slimming ally due to its low caloric density and satiety, not a miracle.. And we frankly address the precautions: oral tingling related to bromelain, the risk of allergy, acidity for sensitive stomachs, 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 is a concentrate of bromelain, vitamin C, and manganese with less than 50 kcal per 100 g. One to two slices per day, fresh or freeze-dried, are enough to enjoy its benefits. And no, it does not cause weight loss on its own - but it is one of the best natural allies for a balanced diet.

🔹10. 9 tips to naturally reduce stress

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

We begin by explaining what is actually happening in your body: the HPA axis, the cortisol cascade, and especially the crucial difference between acute stress (adaptive, lasting a few hours) and chronic stress (destructive, which disrupts sleep, digestion, immunity, and promotes inflammation). And a fascinating discovery: stress directly affects your digestive tract via the gut-brain axis, creating a vicious cycle - stress, dysbiosis, increased anxiety.

↪️ Then we go into detail the nine concrete strategies. Limit screens and blue light 1-2 hours before bedtime to release melatonin. Enjoy a real lunch break without a phone - 15 minutes are enough to switch the nervous system to rest mode. Focus on magnesium, which 70% of French people are deficient in, by opting for bisglycinate or Marine plasma. Practicing meditation, yoga, or sophrology - a meta-analysis of 47 studies confirms their effectiveness. Moving in nature, with the Japanese shinrin-yoku, which reduces salivary cortisol by 12.4%. Cultivating social relationships, which are as protective as quitting smoking. Adopting an anti-stress diet rich in tryptophan, omega-3, and raw cocoa. Mastering conscious breathing - cardiac coherence 365 and Dr. Weil's 4-7-8 technique, effective in less than 2 minutes. And finally, sleeping 7-9 hours, knowing that sleep deprivation increases morning cortisol by 37%.

↪️ We also discuss adaptogenic plants. - Rhodiola for burnout, ashwagandha for anxiety and sleep - along 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 warning signs that justify consulting: if at least 3 symptoms persist beyond 3 weeks, it's time to see a professional.

↪️ Reducing stress naturally does not require perfection, but consistency. Three actions to start as soon as tomorrow: turn off screens at 7 PM, take a real lunch break without a phone, and practice 4-7-8 breathing once a day. Start with one habit, anchor it in 3 weeks, then add the next one. Chronic stress is undone just as it was established - gradually.