ZOE Science & Nutrition

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life by Dr William Li

Mentioned in today's episode

Eat to Beat Your Diet by Dr William Li

Huge microbiome breakthrough from ZOE, thanks to community science

Shanghai Breast Cancer Study, JAMA (2009)

The Anti-Cancer Activity of Lycopene, Nutrients (2022)

Health Professionals Follow-Up Study

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

Episode transcripts are available here.

Most replayed moment: Three Foods to Fight Inflammation | Dr Federica Amati & Prof Tim Spector

Tue, 21 Apr 2026 11:06:00 -0000

Today we’re talking about some foods that can change your life.

Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.

However, you don’t need drugs or detoxes to quell this fire. One of the most powerful tools we have to control inflammation is right in front of us: food.

I’m joined by Dr. Federica Amati and Professor Tim Spector to spotlight three inflammation-fighting foods - and explain why these small changes to your plate can make a big difference to your body.

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

📚Books by our ZOE Scientists

Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

5 simple nutrition changes to boost energy, lift your mood and beat fatigue (in just 72 hours!) | Prof Tim Spector & Dr Federica Amati

Thu, 16 Apr 2026 11:06:00 -0000

Watch “The Gut Health Challenge” on YouTube | LINK

Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?

In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.

They speak to Lucy and Sarah, who put ZOE to the test and changed only their nutrition for six weeks. At the start, they were held back by brain fog, poor sleep, and constant tiredness. Could a six-week nutritional reset really move the needle?

This episode shows what happened in real life as they explore why many people feel tired or flat, even when tests look “normal”. The episode explains why your gut microbiome matters, how you can feel better within days, and why consistency beats perfection.

You will also hear the simple changes they made. Bigger breakfasts. More plant diversity. Easy food swaps. Small habits that fit into real life.

If you feel tired but your tests say you’re “fine”, what would you change first? And if you felt better in days, would you keep going for six weeks?

Join Prof Tim Spector behind the scenes, just search “ZOE Gut Health Challenge” on YouTube | LINK

Timecodes

00:00 Intro

04:44 Why you can feel exhausted despite doing everything right

09:59 The test results that didn’t match how you feel

12:36 Why your symptoms may show before your blood tests

15:43 ‘Normal’ results… but still feeling terrible

17:31 The hidden gut problem behind low energy

19:43 Why this experiment wasn’t supposed to work this fast

21:54 Why your cravings may not be under your control

23:46 The first sign your body is changing (in days)

24:09 Feel happier in just 3 days?

24:59 The simple breakfast shift that changes everything

25:57 Why most people miss this one thing in their diet

27:38 The tool that makes healthy eating easier

29:14 How to improve your family’s diet without forcing it

31:06 The meal that proves healthy food can fill you up

32:25 The small food swaps that make the biggest difference

34:31 The eating habit most people overlook

35:57 Why 30 plants a week sounds impossible (but isn’t)

38:22 Why this doesn’t feel like a diet

40:39 What to do when you fall off track

42:22 The 80% rule that makes this sustainable

44:25 Why this finally feels easy to stick to

47:10 The one thing to change first

47:52 Did it work after just 6 weeks?

📚Books by our ZOE Scientists

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

The Gut Health Challenge

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

Episode transcripts are available here.

The ZOE app and Gut Health test are for general health and wellness purposes only. They are not intended to prevent, diagnose or treat any medical condition.

Sarah and Lucy received free access to the ZOE app and testing and Daily30 for their participation in the documentary.

Most replayed moment: Coffee vs Matcha | Andrew Kojima & Prof Tim Spector

Tue, 14 Apr 2026 11:06:00 -0000

Today, we’re diving into some popular drinks.

Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people's morning. However, there’s a new kid on the block. You might have seen its distinctive green hue cropping up in cafés, supermarkets or even TikTok. I am of course talking about matcha.

So how do coffee and matcha compare? Do they work differently in the body? And is one better for your long-term health?

I’m joined by matcha expert Andrew Kojima and Professor Tim Spector to explore the science behind our daily pick-me-ups - and discover whether we should be switching sides.

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

📚Books by our ZOE Scientists

Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

3 intermittent fasting mistakes that cancel fat loss and stop you seeing the benefits | Prof James Betts

Thu, 09 Apr 2026 11:06:00 -0000

Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong.

In this episode, Professor James Betts, one of the world’s leading experts on meal timing and its metabolic effects, explains what fasting actually is, how long you need to fast to see changes, and the key mistakes that can stop the benefits.

Today, we break down what happens in your body when you stop eating and explain why it may support weight loss and blood sugar control, but also why fasting doesn’t work for everyone. You will learn why breakfast may not matter, why the 5:2 diet often fails, and why eating even small amounts can stop a true fast.

By the end of this episode, you will understand what counts as a real fast, how long your eating window may need to be, why longer is not always better if you cannot stick to it, and why planning your first meal matters, because hunger can drive poor choices.

If fasting can work, but is not magic, what actually makes the difference: the timing, the consistency, or simply eating less?

🌱 Try our science-backed and tasty wholefood supplement Daily 30

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

02:30 The answers that completely contradict fasting advice

09:10 What fasting really means (it’s not what you think)

12:10 Why most people never actually fast

14:25 Why “eat to fuel your day” may be wrong

16:00 The 3 types of fasting people confuse

17:30 Why 5:2 might not work the way you think

18:15 The tiny mistake that ruins a fast

19:45 Why stricter fasting can feel easier

20:20 Why hunger disappears after a few days

21:20 What happened when he fasted for 5 days

22:35 What you can actually have during a fast

24:25 Do coffee and tea break your fast?

26:20 The truth about breakfast (finally tested)

28:15 The breakfast result no one expected

29:15 The hidden downside of fasting

32:20 What your body switches to when you stop eating

34:25 What really happens on day two of fasting

35:30 Why fasting might improve your health

37:05 Does fasting reduce inflammation?

38:25 What fasting actually helps with

39:20 How much weight people really lose

40:00 The most effective way to fast

41:00 The minimum fasting window that works

42:30 Who benefits most from fasting

44:30 Should you exercise before eating?

47:20 Do your eating times need to be consistent?

50:25 Does olive oil secretly break a fast?

51:45 The one rule for breaking a fast

53:40 The biggest takeaway about fasting

58:15 Should you actually try fasting?

📚Books by our ZOE Scientists

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Effect of the 5:2 Diet on Weight Loss and Cardiovascular Disease Risk, The International Journal of Endocrinology (2025)

Intermittent fasting ‘no magic bullet for weight loss’, Science Translational Medicine (2021)

Bath Breakfast Project, Springer (2011)

The role of intermittent fasting and meal timing in weight management and metabolic health. Proceedings of the Nutrition Society, (2020)

The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. American Journal of Clinical Nutrition, (2014)

Nutrient timing and metabolic regulation. The Journal of Physiology, (2022)

Calorie counting vs. minute counting; does nutrient timing matter for weight-loss? Current Opinion on Clinical Nutrition and Metabolic Care, (2025)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Most replayed moment: Keeping mobility as you age | Gabby Reece & Federica Amati

Tue, 07 Apr 2026 11:06:00 -0000

Today we’re talking about mobility well as you age.

As we get older, staying mobile becomes even more important. But often, it also becomes more difficult too.

So today, we’re going to break down some barriers, take the slog out of staying active, and make movement fun.

I’m joined by Gabby Reece and Dr Federica Amati to explore simple ways to stay agile as we age. From the surprising benefits of walking backwards, jumping in a swimming pool, and not wearing shoes.

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

How to tell if your poo is normal and the 5 warning signs you shouldn't ignore | Dr Trisha Pasricha

Thu, 02 Apr 2026 11:06:00 -0000

Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and the gut mistake you may be making on the toilet every day.

Dr Trisha Pasricha, a leading Harvard gastroenterologist, a columnist for the Washington Post and author of the book You’ve Been Pooping All Wrong, explains how your poo, gut health, and disease risk are linked, and when you should see a doctor.

Dr Pasricha guides us through why frequency, colour, and consistency all matter, and why there is no single “normal.” You’ll learn how to spot changes that could signal disease, including early warning signs linked to cancer and long-term brain health.

You’ll hear simple advice you can use straight away. This includes how to recognise your normal pattern, what changes to look out for, and how to avoid the common toilet habit that may affect your gut.

Are you looking at your poo every day? And, if not, what might you notice if you did?

🌱 Try our science-backed and tasty wholefood supplement Daily 30

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:11 Your phone on the toilet: hidden risk?

07:26 Your colon runs on a clock

10:40 The illness that changed his gut for years

13:05 Why you should look before you flush

15:25 The poo colours you should never ignore

16:25 Why this sign is rising in younger adults

18:15 The stool colour doctors treat as urgent

19:27 What “perfect” poo actually looks like

21:05 What holding it in really does

23:05 The 3 things that control your bowel movements

25:35 Why gut problems are getting worse

26:43 The posture fix most people miss

27:35 The phone habit linked to 46% higher risk

29:47 Why your phone keeps you stuck there

32:35 The hidden gut–brain connection

34:50 What stress really does to your gut

36:50 Your gut may be controlling more than you think

38:50 Is IBS really misunderstood?

41:05 The theory that changes how we see Parkinson’s

44:15 The gut damage linked to future brain disease

47:45 The simple rule for better bowel movements

49:00 The foods that changed gut health in weeks

50:22 The surprising fix for constipation

52:05 The 2 habits most people ignore

54:31 A 60-second trick to calm your gut

55:30 If you change one thing, make it this

56:10 What matters most

📚Books by our ZOE Scientists

Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

You’ve Been Pooping All Wrong by Dr Trisha Pasricha

Mentioned in today's episode

Gastrointestinal Symptoms in the United States, The American Journal of Gastroenterology (2018)

Smartphone use on the toilet and the risk of hemorrhoids, PLOS One (2025)

Impacts of Gut Bacteria on Human Health and Diseases, International Journal of Molecular Sciences (2015)

Association between Early Adverse Life Events and Irritable Bowel Syndrome, CGH (2011)

Management of Gastrointestinal Symptoms in Parkinson's Disease: A Comprehensive, National Library of Medicine (2024)

Constipation and risk of dementia in adults, Frontiers (2025)

Gastrointestinal issues and Autism Spectrum Disorder, Child and Adolescent Psychiatric Clinics of North America (2020)

Stanford fermented foods study

Ultra-Processed Food Consumption and Irritable Bowel Syndrome, Nutrients (2025)

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

Episode transcripts are available here.

Most replayed moment: Lessons from a 5000-year-old diet | Frank Maixner & Tim Spector

Tue, 31 Mar 2026 11:06:00 -0000

Today we’re going prehistoric.

We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest advice.

However, every now and then, it helps to look back - way back.

In this recap, we’re turning to a rather unusual teacher: a 5,000-year-old Iceman, preserved in ice and carrying clues about the diet of our ancient ancestors.

I’m joined by Frank Maixner and Professor Tim Spector to uncover what this prehistoric man ate and what those findings can teach us about our diet today.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode here

The first 1000 days: The 5 ways early nutrition determines your future risk of obesity and heart disease | Prof Lucilla Poston & Dr Federica Amati

Thu, 26 Mar 2026 12:06:00 -0000

The blueprint for your life starts much earlier than you realise - long before you took your first breath, before your heart beat its first beat, before your mum and dad even met.

This is the story of the first 1,000 days of life. From conception to age 2, a window so powerful that scientists now believe it influences our future risk of heart disease, obesity, diabetes, and even how our immune system reacts to the world.

In this episode, the world’s leading expert on how childhood nutrition and metabolism shape our long-term health, Professor Lucilla Poston, explains how early nutrition may influence appetite, metabolism, and future disease risk.

Lucilla and ZOE’s Head Nutritionist, Dr Federica Amati, break down what science says about pregnancy, early feeding and the food children eat, and questions how lifelong health is shaped before a child even chooses their first meal.

Lucilla offers practical guidance on what matters most and explains key nutrients to consider. They discuss why regular movement may help support healthy blood sugar levels. They also explain what a balanced diet can look like for parents and young children, why babies should try a wide range of whole foods, and why many packaged baby foods may contain far more sugar than parents expect.

What small choices can you make today to help shape a healthier future for you, your children, and your children’s children?

🌱 Try our science-backed and tasty wholefood supplement Daily 30

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:47 Why the first 1,000 days can shape your entire life

08:12 What happens in the womb doesn’t stay in the womb

11:16 The tiny window where everything can go wrong

13:35 Why obesity in pregnancy is now a silent epidemic

15:17 Can a father’s health affect a baby before it even exists?

17:50 The missing nutrient most women don’t realise they need

20:35 The simplest way to improve your chances of conceiving

22:31 Should pregnant women worry about getting it wrong?

24:25 The biggest lies about pregnancy you’ve probably heard

26:47 Why pregnancy nutrition isn’t about being perfect

28:13 Why some children are at higher risk before they’re born

30:05 Can a mother’s diet rewire a baby’s brain for life?

31:47 The hormone that could make you crave junk food forever

35:11 When a normal pregnancy change becomes dangerous

39:04 Why pregnancy diabetes doesn’t end after birth

40:07 The one habit that lowers blood sugar during pregnancy

42:11 What pregnant women should actually be eating

45:37 The truth about ‘6 eggs a day’ and other diet myths

47:11 Why breast milk is more powerful than we ever realised

50:14 What babies should eat (and what to avoid)

52:13 The truth about baby food pouches parents aren’t told

55:20 The shocking reality of childhood obesity today

60:19 Is it too late to undo what happened before birth?

📚Books by our ZOE Scientists

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Paternal body mass index and offspring obesity, Annals of Nutrition and Metabolism (2023)

Lifestyle intervention in obese pregnancy, Nature (2022)

Exercise during pregnancy, BMJ (2026)

The long-term impact of obesity in pregnancy on offspring hypothalamic feeding pathways, Royal Society Open Science (2025)

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

Episode transcripts are available here.

Most replayed moment: Reduce anxiety by improving your gut health | Uma Naidoo

Tue, 24 Mar 2026 12:06:00 -0000

Today we’re looking at a novel way to improve our mental health.

If I’ve learnt anything from hosting this podcast, it’s just how interconnected all the systems in our body are. Nothing works in isolation, which means we often have to step back and look at the bigger picture if we want to improve a particular aspect of our health.

With this in mind, let’s shift our focus on mental health. Can we approach it from a different angle?

Harvard nutritional psychiatrist Dr. Uma Naidoo is here to explain the science behind the gut-brain axis, and how you can help one to help the other.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

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

How to feed the 50 gut bacteria that shrink body fat, calm inflammation and cut cholesterol | Prof Nicola Segata & Prof Sarah Berry

Thu, 19 Mar 2026 12:06:00 -0000

Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol?

In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE’s Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, the team identified 50 gut bacteria strongly linked to better health. Even more striking, many of them were previously unknown to science.

Nicola explains how his team ranked hundreds of gut bacteria to define the “top 50” linked to better health, and explore how these bacteria group into patterns connected to inflammation, blood sugar, heart health and body fat.

We uncover how you can improve your overall health in weeks by optimising your microbiome, ask whether probiotics do what we think they do, and examine why plant diversity may matter more than any single supplement. This episode also reveals what happened when these findings were tested in trials, and why the results surprised even the scientists.

Are you feeding the right gut bacteria? And, if not, what will happen to your health if you start today?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:00 The biggest microbiome breakthrough in a decade

08:20 The problem with most gut research

10:25 Scientists identified the top 50 gut bacteria

11:05 The first real way to measure gut health

13:45 The “dark matter” scientists found in our guts

15:50 Why bad gut bacteria love sugar

16:30 The red meat chemical your microbes can create

18:30 The microbiome score out of 1,000

21:10 Why your microbiome is easier to change than your body

23:15 Old microbiome tests can reveal new discoveries

25:30 The 4 microbiome clusters linked to health

26:40 The gut clusters linked to inflammation, cholesterol and body fat

28:05 Why one “good bug” isn’t enough

31:25 Can diet really change your microbiome in weeks?

32:25 What happened when people changed their diet

35:10 The gold-standard trials behind this research

36:10 Why you can’t just take good bacteria in a pill

40:35 Probiotics vs prebiotics: the surprising result

41:50 The 30-plant result that shocked scientists

44:05 Why modern diets may starve our microbiome

46:10 You can pick up gut microbes from other people

47:45 Why one fibre supplement won’t fix your gut

50:35 The menopause example that shows gut bugs matter

54:30 What happens to your microbiome after antibiotics

58:35 The simple resistant starch gut health hack

📚Books by our ZOE Scientists

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Huge microbiome breakthrough from ZOE, thanks to community science

Mentioned in today's episode

Does ZOE work? The evidence

Introducing gut bug clusters

Sending babies to nursery completely reshapes their microbiomes, Nature (2026)

The foods you must avoid to live longer | Dan Buettner

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

Episode transcripts are available here.

Most replayed moment: Carbs: the good, the bad, and the misunderstood | Tim Spector

Tue, 17 Mar 2026 12:06:00 -0000

Today we’re talking about carbohydrates.

Pasta, potatoes, fruit and beans - carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential fuel or the enemy of weight loss? Should we cut them down, or just choose our carbs more carefully?

I’m joined by Professor Tim Spector to help untangle the truth and answer your biggest carbohydrate questions.

Stick around to find out if freezing your bread makes it healthier.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Professor Tim Spector: I was wrong about Vitamin D & sunlight! The 7 health habits he's changed his mind about

Thu, 12 Mar 2026 12:06:00 -0000

What health habits actually protect your brain and long-term health?

In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes.

Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology.

Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life.

We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:00 The nutrition advice scientists completely reversed

08:30 How scientists decide if a health trend is real

10:30 The vitamin D discovery that fooled scientists for years

12:35 The one health belief Tim is more convinced about than ever

14:00 The public health threat Tim says may be worse than smoking

15:20 The new research linking oral health to dementia

17:05 How mouth bacteria may affect your brain

18:20 The test that revealed plastic in Tim’s blood

20:15 The simple changes Tim made to reduce microplastics

21:40 The omega-3 test most doctors still don’t use

23:05 Why Tim chose food over omega-3 supplements

24:50 The omega-3 measurement scientists now care about most

26:40 Should vegans worry about omega-3?

29:25 The vitamin deficiency Tim has had since he was 18

31:20 The surprising brain benefits of folic acid

33:10 Why supplements should be personalised

34:30 Why Tim changed his mind about vitamin D

36:15 The simple way sunlight doubled his vitamin D

38:10 Why we shouldn’t fear winter sun

39:45 The exercise change Tim made this year

42:05 The muscle supplement Tim thought was “complete rubbish”

43:30 The sleep rule Tim now follows every night

45:30 The unusual sleep experiment Tim tried

📚Books by our ZOE Scientists

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

What is your gut-brain connection and what role does nutrition play?

Mentioned in today's episode

Oral Health and Dementia, Journal of Dental Research (2025)

Neuroinflammation: A Distal Consequence of Periodontitis, Journal of Dental Research (2022)

Vitamin D Supplementation and the Incidence of Fractures, JGIM (2024)

Does a good diet reduce your heart disease risk?

Vitamin B12 and Age-Related Cognitive Decline-Dementia and "Alzheimer's Disease", FNB (2024)

Vitamin D and Risk for Type 2 Diabetes, Annals of Internal Medicine (2023)

Effects of Creatine Supplementation and Resistance Training, Nutrients (2024)

Why you're probably breathing wrong (and what to do about it) | James Nestor

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

Episode transcripts are available here.

Most replayed moment: What can we learn from the man who’s trying to live forever? | Bryan Johnson & Tim Spector

Tue, 10 Mar 2026 12:06:00 -0000

Today we’re exploring one of the most ambitious self-experiments in human history.

Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised.

So what does his daily routine actually look like? And what can the rest of us learn from it?

I’m joined by Professor Tim Spector to dissect Bryan’s data-driven diet, discuss the future of personalised health, and hear Bryan’s top five tips for a better night’s sleep.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Tired, anxious, gaining weight? It could be your hormones | Dr Helen O’Neill

Thu, 05 Mar 2026 12:06:00 -0000

Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired, anxious, or are gaining weight, your hormones may be involved.

In this episode, leading reproductive expert Dr Helen O’Neill explains how hormone health affects fertility, metabolism, and mental health for both men and women.

The core question is simple: if hormones run your body, how much influence do you have over them?

Alongside ZOE’s head nutritionist, Dr Federica Amati, Helen explores the links between hormones and fatigue, anxiety, weight gain, fertility, and metabolic health. The episode covers thyroid health, chronic pain, sperm health, and why gut hormones play a central role in appetite and weight regulation. We also examine why some female-specific conditions remain misunderstood or undiagnosed, and how better data may help change that.

Most importantly, this episode focuses on what you can do to take back control. With emerging science suggesting that diet plays a key role in hormone regulation, you’ll hear how fibre, plant diversity, healthy fats, and key micronutrients support gut hormone production and fertility. You’ll also learn why changes made over three months may meaningfully influence fertility, and why conception is always a shared responsibility.

Help keep your hormones in tune with this guide to the relationship between gut, diet and hormones, produced in partnership with the hormone experts at Hertility.

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

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Timecodes

00:00 Intro

03:50 One hormone can change everything

09:50 Injecting testosterone can shut this down

12:30 You were born with all the eggs you’ll ever have

15:15 The subtle signs your hormones are off

17:55 The most common thyroid problem no one spots

20:30 ‘Balancing hormones’ — myth or medicine?

23:10 The condition affecting one in 10 women

25:40 Why PCOS impacts weight and mood

28:10 Why women were excluded from medical trials

30:25 The data breakthrough changing women’s health

32:30 The devastating disease that mimics cancer

35:15 It takes nine years to diagnose this

37:00 The symptom doctors often miss

39:15 Your gut is a hormone factory

41:00 As powerful as a drug?

43:00 The ‘gourmet meal’ your hormones love

44:05 The flash of zinc at fertilisation

46:15 A handful of walnuts improved sperm health

48:50 Your sperm affects your child’s future

50:30 The fertility habits that really matter

52:40 The biggest takeaway about hormones and food

📚Books by our ZOE Scientists

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Hertility Health

Effect of Walnuts on Male Fertility, Current Developments in Nutrition (2019)

Sperm health and risk of nausea and vomiting during pregnancy, Nature (2023)

Interplay of Gut Microbiota in Polycystic Ovarian Syndrome, Pharmaceuticals (2023)

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

Episode transcripts are available here.

Recap: How to build strength from the comfort of your home | Andy Galpin

Tue, 03 Mar 2026 12:06:00 -0000

Today we’re talking about strength.

Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No expensive memberships, no extra long workouts, no excuses.

To prove it, I asked human performance expert Andy Galpin to design an at-home strength session for someone who’s never lifted a weight before - my sister. It’s quick, cheap, and a sure fire way to add years to your healthspan.

If you’re new to strength training, this episode is the perfect place to start.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

The 4 breathing secrets that will transform your health today | James Nestor

Thu, 26 Feb 2026 12:06:00 -0000

Most of us never question how we breathe. Yet many of us over-breathe or mouth-breathe without realising it. In this episode, investigative journalist and international bestselling author James Nestor shares four breathing techniques to retrain your nervous system and support better health.

This episode is for anyone who feels stressed, snores, wakes up tired, or wants a simple way to improve their health. James, who has spent over a decade researching breathing science with leading respiratory experts, guides us through daily breathing habits to help calm your body, improve oxygen efficiency, and support long-term wellbeing. We explore why nasal breathing is more efficient, how slow breathing can influence the nervous system, and how modern lifestyles may have reshaped our airways.

If breathing is something you do 20,000 times a day, what might change if you retrained it?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:15 The change that fixed my sleep and energy

09:55 Could your headaches start with your breath?

11:40 Are you telling your brain you’re stressed?

15:25 Is this the junk food of breathing?

17:30 Snoring isn’t just annoying

19:35 Can you strengthen your airway?

23:35 The moment modern food changed our faces

27:10 How early habits shape how you breathe for life

28:10 Why your nose is more powerful than you think

30:20 Why slower breathing gives you more oxygen

32:35 The molecule you activate just by using your nose

35:20 The 10-day mouth breathing experiment

37:05 One night of mouth breathing changed everything

39:15 The surprising asthma connection

42:35 The fix is boring — and that’s the point

43:00 The one rule that changes everything

44:45 The truth about mouth taping

47:05 The safe way to try mouth tape

48:05 The five-minute breathing reset

49:25 Can you calm your nervous system in 20 seconds?

52:30 How fast will you feel a difference?

📚Books by our ZOE Scientists

Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Breath Reset: Free guided audio tracks from James Nestor
Breath: Improve your health and wellbeing by discovering the lost art of breathing by James Nestor
Asthma & anxiety, Biological Psychology (2022)
Different breathing techniques in the management of asthma, Thorax (2006)
61% Self-Identify as Mouth Breathers, Sleep Review (2015)

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

Episode transcripts are available here.

Recap: Should you eat oats every morning? | Sarah Berry

Tue, 24 Feb 2026 12:06:00 -0000

Today, we’re taking a closer look at one of the world’s favourite breakfasts - oats.

Depending on who you ask, oats are either a superfood or source for concern. Either a great way to get fibre or a worrying blood sugar spiker. An all natural ally or pesticide riddled wrong’un.

So what’s the truth? Are oats a smart start to your day or something to be cautious about?

Professor Sarah Berry joins me to dig into the science. What does the literature say about oats?

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

7 snacks for a longer & healthier life | Prof Sarah Berry

Thu, 19 Feb 2026 12:06:00 -0000

Snacks make up a quarter of what most people eat. Yet most of us never question them.

In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk.

Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters.

You’ll walk away with seven simple snack ideas that help improve cholesterol, blood sugar, and heart health in weeks.

If you’re a snacker, this may be the easiest place to improve your diet.

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:31 95% of us snack every day

06:33 The 9pm rule that changes everything

12:43 Why late snacks keep you less full

16:33 The breakfast mistake that adds 320 calories

21:35 The ‘bliss point’ that makes snacks hard to stop

25:37 Should you worry about sugar?

29:32 How to actually read a snack label

33:45 Why sugar appears under 42 different names

35:30 The simple snack most people overlook

38:15 The protein-packed food we don’t eat enough of

41:26 The one swap that cut heart disease risk by 30%

43:22 Why this high-fat snack doesn’t cause weight gain

46:26 The fermented food that supports your gut

48:20 The creamy fruit that keeps you full

50:30 The sweet treat that may help your heart

52:55 How quickly you’ll feel the difference

55:35 Why most snacks quietly drag your diet down

56:32 Why timing may matter more than frequency

01:00:20 Can you snack and still stay healthy?

📚Books by our ZOE Scientists

Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

ZOE snacking study: What should you do?

Mentioned in today's episode

The ZOE Big IF Study: What did we find?

Whole Fruits Versus 100% Fruit Juice, Nutrition Bulletin (2025)

What are added sugars, and where are they hidden?

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

Episode transcripts are available here.

Recap: How exercise slows brain ageing | Dr Wendy Suzuki

Tue, 17 Feb 2026 12:06:00 -0000

Today, we’re asking how we can boost our brain.

Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort of stimuli will keep our brain strong and healthy? Is it brain puzzles? Supplements?

Neuroscientist Dr. Wendy Suzuki believes the most powerful way to support your brain is by simply moving your body. She’s joining me today to explain why.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

The #1 diet change to make today to fight chronic disease | Dr Mark Hyman

Thu, 12 Feb 2026 12:06:00 -0000

Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk?

Today, Dr Mark Hyman explains why food matters more than genetics for long-term health, and how one diet change can make the biggest difference.

Alongside Professor Tim Spector, Mark, a 15-times New York Times bestselling author and a practising family doctor, explores how modern eating is linked to chronic disease and what the science says reduces risk.

We break down how food is designed to make us eat more, how this affects metabolism, insulin and inflammation, and why this matters more than your genes.

By the end of the episode, you’ll understand the single most important dietary change Mark believes can lower chronic disease risk, based on clinical experience.

If the modern world is driving these conditions, what’s one small change you can make to take back control of your future health?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:12 Why birth is designed to be messy

08:32 Why your first microbes shape everything later

10:46 Can you replace microbes after a C-section?

13:05 Why the first few years matter more than the rest

15:54 Why antibiotics always come with a hidden cost

17:42 How families swap microbes without realising

19:06 Why microbes survive in some places — and not others

21:25 Why bigger social groups protect your immune system

22:30 How scientists can tell who you live with

24:15 Why closeness matters more than genetics

25:38 Can you catch bad gut bugs from other people?

26:29 Can anxiety spread through gut microbes?

27:55 How scientists now rank “good” and “bad” gut bugs

31:05 Why countryside living changes your gut health

33:49 Why getting dirty may improve mental health

35:33 Why sterilising everything can backfire

38:05 Why pets — especially dogs — boost gut health

42:18 Can your partner improve your health without dieting?

43:25 Why loneliness harms your gut microbiome

45:25 The shared habit of long-living communities

52:01 Why fighting germs may be harming your health

📚Books by our ZOE Scientists

Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode
Food Fix Uncensored: Inside The Food Industry's Biggest Cover-Ups by Mark Hyman
Salt, Sugar, Fat: How the Food Giants Hooked Us by Michael Moss
Nourishment: What Animals Can Teach Us about Rediscovering Our Nutritional Wisdom by Fred Provenza
Global Burden of Disease study: Diet vs. smoking, Lancet (2019)
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain, Cell (2019)
The study of food addiction, Appetite (2010)
Can fermented food fight inflammation?
Breast Cancer Risk among US-Resident Polish Migrant Women, IJERPH (2021)
Milk and Health, NEJM (2020)

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

Episode transcripts are available here.

Recap: How to lower your risk of arthritis | Dr Tamiko Katsumoto

Tue, 10 Feb 2026 12:06:00 -0000

Today, we’re talking about arthritis.

It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks.

Here’s the good news. Emerging research suggests that diet can be a powerful first line of defence - helping to lower inflammation and reduce the risk of the disease developing.

I’m joined by Dr. Tamiko Katsumoto to explore how simple changes to what’s on our plate can help protect our joints.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode here

5 ways relationships change your gut health | Prof Tim Spector

Thu, 05 Feb 2026 12:06:00 -0000

Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise?

In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of us never consider.

Tim explains why supporting gut microbiome is less about control and more about balance, and you’ll learn simple ways to support a healthier gut through food, social connection and lifestyle habits.

If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:12 Why birth is designed to be messy

08:32 Why your first microbes shape everything later

10:46 Can you replace microbes after a C-section?

13:05 Why the first few years matter more than the rest

15:54 Why antibiotics always come with a hidden cost

17:42 How families swap microbes without realising

19:06 Why microbes survive in some places — and not others

21:25 Why bigger social groups protect your immune system

22:30 How scientists can tell who you live with

24:15 Why closeness matters more than genetics

25:38 Can you catch bad gut bugs from other people?

26:29 Can anxiety spread through gut microbes?

27:55 How scientists now rank “good” and “bad” gut bugs

31:05 Why countryside living changes your gut health

33:49 Why getting dirty may improve mental health

35:33 Why sterilising everything can backfire

38:05 Why pets — especially dogs — boost gut health

42:18 Can your partner improve your health without dieting?

43:25 Why loneliness harms your gut microbiome

45:25 The shared habit of long-living communities

52:01 Why fighting germs may be harming your health

📚Books by our ZOE Scientists

Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

5 daily habits of people who live longer | Dan Buettner
Risk of Asthma and Allergies in Children Delivered by Cesarean Section, The Journal of Allergy and Clinical Immunology (2024)
Can maternal-child microbial seeding interventions improve the health of infants delivered by Cesarean section?, Cell (2022)
Dietary Exposure to Antibiotic Residues, Frontiers (2022)
The person-to-person transmission landscape of the gut and oral microbiomes, Nature (2023)
Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025)
Intergenerational transmission of diet-induced obesity, A&R (2021)
The indoors microbiome and human health, Nature Reviews Microbiology (2024)
Cohabiting family members share microbiota with one another and with their dogs, Microbiology and Infectious Disease (2013)
Rural and urban microbiota, Gut Microbes (2014)
Infant pacifier sanitization and risk, Journal of Allergy and Clinical Immunology (2021)

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

Episode transcripts are available here.

Recap: The hidden clock controlling your health | Professor Russell Foster

Tue, 03 Feb 2026 12:06:00 -0000

Today, we’re exploring circadian rhythms.

Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock.

Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day.

So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Foster to help us all stay in time with our natural rhythm.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode here

4 lifestyle changes that lower high blood pressure | Dr Sanjay Gupta

Thu, 29 Jan 2026 12:06:00 -0000

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story?

In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help.

Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers.

This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause.

If your blood pressure is your body sending a message, what might it be asking you to change?

Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:40 What blood pressure really is

09:10 The damage builds slowly (and you won’t feel it)

11:00 The two numbers explained in plain English

13:05 Why the ‘right’ number depends on you

15:04 Why doctors can’t agree on ‘high’

16:35 The first rule: don’t panic

17:45 The clinic reading problem

20:20 The misdiagnosis issue

22:02 What high blood pressure can damage

23:40 Why problems show up years later

24:30 How common is high blood pressure?

27:00 The ‘silent killer’ warning signs

28:10 The bigger cause most people miss

29:10 Salt: why it helps some people more than others

33:30 The age effect most people ignore

35:11 How stress can push blood pressure up

36:35 The gut microbiome link (and the new research)

39:15 Why treatment can still fail

40:10 The uncomfortable numbers on medication benefit

41:15 The simple home-measurement routine

44:05 Sugar vs salt: what surprised the cardiologist

46:45 Where most salt really comes from

49:25 The exercise effect (and why it matters)

51:05 How fast lifestyle changes can show up

📚Books by our ZOE Scientists

⁠Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Your gut microbiome and heart health
Gut microbiome diversity and hypertension, Journal of Hypertension (2021)
Ultra-processed food raises risk of heart disease, heart attack and stroke, BHF (2023)
Potassium and blood pressure, British Journal of Nutrition (2010)

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

Episode transcripts are available here.

Recap: Fat: The full story | Sarah Berry

Tue, 27 Jan 2026 12:06:00 -0000

Today, we’re talking about fat.

Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right?

Well, it’s not that simple. How ‘fat’ affects your health depends on a number of factors, including the type of fat, the food matrix and even how it’s produced. One thing is for sure, that single number on the front of a food packet, isn’t going to give you the full story.

I’m joined by Professor Sarah Berry to dig deeper into fat. Uncovering which will harm us and which can help us heal.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode here

4 foods that heal your gut and reduce inflammation (in as little as 24 hours!) | Dr Will Bulsiewisz

Thu, 22 Jan 2026 12:06:00 -0000

Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours.

We explore discoveries in Will’s new book, Plant Powered Plus, that explain the central role inflammation plays in health. You’ll learn which symptoms that seem unrelated, such as fatigue, skin breakouts, bloating, headaches, and joint pain, all share a common driver. You’ll also hear why he believes the gut and the immune system rise and fall together, and how a weakened gut barrier may keep the immune system on constant alert.

By the end of the episode, you will have a clear understanding of what inflammation is, how it can cause damage, and practical, food-first ideas to wrestle yourself from its clutches.

What’s one small change you could try this week? In your meals or your routine to help your body switch off “fight mode”?

Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

02:22 Is inflammation always bad?

05:00 The 130 health conditions linked to inflammation

08:40 The difference between good and bad inflammation

10:50 Surprising signs of chronic inflammation you might ignore

13:40 Why your doctor might be missing the root cause of your illness

17:50 Why you shouldn't take anti-inflammatory pills every day

19:55 70% of your immune system lives here

23:30 What is ‘leaky gut’ and does it really exist?

25:20 How toxins sneak into your bloodstream

31:35 The massive impact of time-restricted eating on mood and energy

37:30 Why eating earlier in the day reduces inflammation

41:05 The #1 nutrient deficiency destroying our gut health

44:10 How fiber protects against heart disease and cancer

47:30 Why you need to ‘eat the rainbow’ to find your pot of gold

51:35 Your body can’t absorb these nutrients without microbes

52:50 The truth about healthy fats versus low-fat diets

55:05 The specific fat that beats a low-fat diet for heart health

58:00 How fermented foods reduce inflammation in just 10 weeks

01:00:35 The physical reaction your gut has to mental stress

01:06:25 The modern lifestyle mistake sabotaging your immune system

01:08:35 The simple morning habit that boosts energy and sleep

01:10:45 You can build a new gut barrier in just 5 days

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Plant Powered Plus by Dr Will Bulsiewicz
Fibre Fuelled by Dr Will Bulsiewicz
ZOE’s PREDICT studies: What we’ve learned
The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier, Nutrients (2025)
Correlation between human gut microbiome and diseases, Infectious Medicine (2020)
The ZOE BIG IF Study, MDPI (2024)
Dietary fibre in hypertension and cardiovascular disease management, BioMed Central (2022)
PREDIMED: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, The Journal of New England Medicine (2018)
Gut-microbiota-targeted diets modulate human immune status, Cell (2021)
Gastrointestinal illness and the biopsychosocial model, Psychosomatic Medicine (1998)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Recap: How to maintain new habits in the New Year | Tara Swart & Sarah Berry

Tue, 20 Jan 2026 12:06:00 -0000

Today we’re talking about habits.

Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin.

So why is changing your habits so hard?

Neuroscientist Dr Tara Swart joins me and Sarah Berry to explain how to implement small, consistent improvements that will set you up your success.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

5 daily habits of people who live longer | Dan Buettner

Thu, 15 Jan 2026 12:06:00 -0000

Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable?

In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan.

Instead of chasing hacks, the science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Rather than relying on willpower, Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

01:24 What people who reach 100 actually eat

03:28 Why genes only explain 20% of longevity

07:20 What all Blue Zones diets secretly have in common

08:10 The high-carb pattern that shocks most people

09:20 Why grains and beans work together

10:50 The protein food that beats beef

11:55 Why plant protein comes with an extra benefit

12:15 Why fiber is the closest thing to a super nutrient

13:00 Why ‘fiber is sexy’ but ignored

15:05 A bathtub of meat vs how centenarians eat

15:50 You don’t have to be rich to eat well

17:25 Why deliciousness matters more than discipline

18:30 How many extra years diet can add

20:20 Why chasing longevity usually fails

22:40 What breakfast looks like at age 100

24:20 Why eating earlier helps your metabolism

25:45 The blood sugar crash that drives overeating

28:15 When ‘healthy’ yogurt has more sugar than Coke

31:15 How breakfast rules were shaped by food companies

33:30 The fasting window most people can manage

34:40 The overlooked habit: Blue Zones don’t snack

38:15 Why grumpy people don’t make it to 100

42:00 Why environment beats willpower

55:50 The five forces shaping long life

📚Books by our ZOE Scientists

⁠Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Recipe: Sardinia Minestrone
The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100 by Dan Buettner
The ZOE BIG IF Study, MDPI (2024)
ZOE’s PREDICT studies: What we’ve learned
Breaking Bread: the Functions of Social Eating, Adaptive Human Behavior and Physiology (2017)
Consuming media, consuming food: investigating concurrent TV viewing and eating using a 7-d time use diary survey, PHN (2021)

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Episode transcripts are available here.

Recap: How your gut microbes could fight disease | Suzanne Devkota & Tim Spector

Tue, 13 Jan 2026 12:06:00 -0000

Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health.

The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us.

Today, I’m joined by Dr. Suzanne Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to strengthen this vital partnership.

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How to drink alcohol without destroying your health | Prof. David Nutt

Thu, 08 Jan 2026 12:06:00 -0000

Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely.

David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as drinking increases, and unpacks common beliefs like red wine being “good for you”. The conversation also covers the social benefits of alcohol and why the goal isn’t necessarily to stop drinking, but to drink with awareness.

If you drink at all - whether it’s a glass most nights or more on weekends - this episode helps you understand where the real risks begin, and how to make alcohol work for you, not against you. And for listeners using dry January as a reset, David shares practical, science-based advice on how to cut down safely and sustainably.

If you’re pausing and reflecting this dry January, what might change when you start drinking again? And which habits are worth leaving behind for good?

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Timecodes

00:00 Intro

01:45 Humans have been drinking for 40,000 years - here’s why

07:20 Why your first drink feels good - and the next ones don’t

11:45 You don’t need addiction to be harmed

12:45 Alcohol ranked worst out of 20 drugs

13:10 Why alcohol beats heroin on total harm

14:05 Alcohol is toxic — in the same way disinfectant is

15:00 The ‘pickling’ process happening inside your body

15:30 How alcohol quietly damages your arteries

17:30 The fastest way to lower blood pressure

18:25 Will your cholesterol drop if you stop drinking?

19:35 The red wine myth people still believe

20:45 Is any amount of alcohol actually ‘worth it’?

22:10 When alcohol may still make sense socially

23:05 What a ‘unit’ actually looks like

24:25 Why harm rises much faster than you expect

24:55 A bottle a day can cost you years of life

25:30 Why alcohol helps you fall asleep - then wrecks it

27:45 What a hangover really is (it’s not dehydration)

31:20 Does alcohol actually shrink your brain?

32:25 The long-term brain study people ignore

39:30 When stopping suddenly can be dangerous

41:05 The single rule that stops most people overdrinking

📚Books by our ZOE Scientists

⁠Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Drug harms in the UK: a multicriteria decision analysis, The Lancet (2010).
Obesity trajectories and risk of dementia: 28 years of follow-up in the Whitehall II Study, The Alzheimer's Association (2018)
Feasibility of detection and intervention for alcohol-related liver disease in the community: the Alcohol and Liver Disease Detection study (ALDDeS), British Journal of General Practice (2013)
Drink?: The New Science of Alcohol and Your Health by Professor David Nutt (2020)

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Episode transcripts are available here.

Recap: How to break bad habits and transform your health | Rich Roll & Tim Spector

Tue, 06 Jan 2026 12:06:00 -0000

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.

However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future.

In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift.

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📚 Books from our ZOE Scientists:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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Listen to the full episode here

What happens when you start eating healthy?

Thu, 01 Jan 2026 12:06:00 -0000

What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck.

Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives that, alongside 18,000 other members of our community, they became ZOE owners through our crowdfunding. So what changed, and did it last?

Alongside Professors Tim Spector and Sarah Berry, we explore how Becky and Mark stay motivated and on track, the lessons they have learned, and the strategies they have used to feel more in control and more confident in their everyday choices. As well as some unexpected shifts along the way.

It’s a conversation about long-term change, not quick fixes, and you’ll leave it with real-life examples of how to make healthy eating a part of your everyday life.

If healthy eating wasn’t about willpower or perfection, what small change would you start with? And what would help you take that first step this week?

Unwrap the truth about your food 👉 ⁠Get the ZOE app

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Timecodes

00:00 Intro

05:20 The artificial sweetener trap no one talks about

08:20 The test result that caused panic

10:00 The stat that explains why diets “work”… then fail

12:05 Why calorie advice was “nice and easy”… and wrong

15:55 The “Mars bar” moment

17:10 The simple trick that stops you feeling deprived

18:10 Your biggest barrier might be the service station

19:25 Is bacon really that risky?

21:10 “Accidentally” becoming vegetarian

23:15 From three foods per plate to fifteen

24:15 The moment this turns into “poo in the post”

25:10 What actually happens to your sample in the lab

26:45 From 44 to 88 in one year

27:30 Why the magic starts after results day

29:10 The foods avoided for entire lives

30:00 The part of ZOE people underestimate

33:25 The meal-combining hack that changes everything

35:45 The daily score that keeps it sustainable

38:55 The claim people don’t believe: same weight for two years

44:05 The fatigue link your GP probably won’t ask about

45:47 The “nut box” rule (and what to drink instead)

52:05 How to make this last forever

📚Books by our ZOE Scientists

⁠Eating for Better Brain Health: Your brain-gut blueprint

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025)
Ultra-processed food exposure and adverse health outcomes, BMJ (2024)

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

Episode transcripts are available here.

Recap: We need to talk about metabolism | Shawn Stevenson & Tim Spector

Tue, 30 Dec 2025 12:06:00 -0000

We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood.

Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease.

In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower you to take control of yours.

🌱 Try our new plant based wholefood supplement - Daily30+

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Listen to the full episode here

8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry

Fri, 26 Dec 2025 12:06:00 -0000

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel?

Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow.

You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time.

What is one easy change you could try in 2026 to feel a little better?

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Timecodes

00:00 Intro

04:20 How changing your diet at 40 adds a decade of health

07:25 Why mindful eating isn’t a wellness fad

12:40 Why ‘30 plants’ beats five a day

14:10 Feeding your gut like a living ecosystem

16:35 Can adding plants cancel out an unhealthy meal?

17:40 Why 30 plants is the sweet spot

19:30 What makes processed food high risk?

21:40 How processing tricks your brain into overeating

23:45 Why ultra-processed foods make you eat 25% more

25:05 Why diet drinks aren’t as harmless as they seem

26:50 How ZOE measures processed food risk

29:35 How to spot risky processed foods without the app

30:20 Simple food swaps that make a big difference

31:40 Why calorie counting fails long term

33:40 How adding calories can reduce hunger

35:00 Can you lose weight without counting calories?

38:40 What is an eating window?

41:10 Why a 12-hour overnight fast works

42:30 Why consistency matters more than perfection

44:15 What ‘eat the rainbow’ actually means

47:00 How food diversity shapes your gut microbes

52:00 Why protein quality matters more than quantity

59:00 Why fermented foods are so powerful

01:06:20 The eight principles that tie everything together

📚Books by our ZOE Scientists

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

ZOE’s protein guide
Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science (2017)
The ZOE BIG IF Study, MDPI (2024)
Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025)
Association between ultraprocessed foods consumption, eating disorders, food addiction and body image: a systematic review, BMJ (2024)
ZOE ferment study
New microbiome breakthrough from ZOE, thanks to community science
Butter vs. seed oils: New evidence
Are all heavily processed foods bad? What you need to know
ZOE’s gut bug clusters

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Episode transcripts are available here.

Recap: Why you should stop counting calories | Giles Yeo

Tue, 23 Dec 2025 12:06:00 -0000

Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right?

Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture.

Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work, and how we can change the way we approach weight loss.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

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

Listen to the full episode here

ZOE’s best health tips of 2025 - Part 2

Thu, 18 Dec 2025 12:06:00 -0000

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis.

In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?

If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to.

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Timecodes

00:00 Intro

01:00 How much should we experiment with our own health?

03:48 Can a 47-year-old really be healthier than a teenager?

07:35 Why poor sleep makes everything feel like a threat

10:07 Why sleep is not optional for better health

10:33 The simple morning habit that improves sleep at night

11:19 The surprising exercise that may help you sleep better

12:45 Why your phone shouldn’t be in your bedroom

13:40 Why sleep rules shouldn’t become another source of stress

14:26 Does cheese before bed really cause nightmares?

15:40 Are oats actually good for you?

16:25 The large study linking oats to lower disease risk

18:40 What happened when Jonathan tested his blood sugar after oats

19:55 Why instant oats caused a huge blood sugar spike

22:20 How adding fat and protein changes your blood sugar response

24:37 Why not all oats are created equal

27:14 What arthritis pain actually feels like day to day

28:00 The trial that showed lifestyle changes can improve arthritis

31:55 Some patients improved enough to stop medication

32:45 The simple plate method for joint-friendly eating

36:05 Why muscle is critical for blood sugar and inflammation

39:05 The shocking truth about weight loss and muscle loss

41:53 What a realistic muscle-protecting workout looks like

44:50 The key ideas to take into a healthier 2026

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism
Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology
Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients
The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition
A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology
A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage
Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell

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

Episode transcripts are available here.

Recap: Tips to help prevent Alzheimer’s | Drs. Ayesha & Dean Sherzai

Tue, 16 Dec 2025 12:06:00 -0000

Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why?

Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress.

Today, I’m joined by neurologists Drs. Ayesha and Dean Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain strong tomorrow.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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Listen to the full episode here

ZOE’s best health tips of 2025 - Part 1

Thu, 11 Dec 2025 12:06:00 -0000

This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable.

From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better.

Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

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Timecodes

00:00 Intro

02:20 A wake-up call for change

04:20 The mindset shift that saved a life

08:30 Why your body is silently inflamed

12:20 The chemical that cools inflammation

14:40 The simple trick that unlocks broccoli’s benefits

17:00 The fermented food discovery that shocked researchers

19:20 The truth about autophagy everyone gets wrong

21:30 How to get fasting benefits without starving yourself

23:40 Can fasting really reverse biological age?

25:50 Dementia starts decades before symptoms

28:10 One diet’s astonishing impact on Alzheimer’s risk

30:20 The nutrient your brain literally can’t function without

32:40 The biggest drink trend of 2025 - and why it matters

34:50 The 900-year secret behind matcha’s power

36:40 Why matcha feels different from coffee in your brain

38:30 The nutritional showdown: matcha vs coffee

40:10 The bedtime twist nobody expects about matcha

41:10 The perfect first-time matcha recipe

41:55 How to get matcha’s full benefits (and avoid a common mistake)

42:20 Final takeaway for 2026

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

MIND diet slows cognitive decline with aging, A&D (2015)
Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024)
Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk, Nature Communications (2024)
Fasting in diabetes treatment (FIT) trial: study protocol for a randomised, controlled, assessor-blinded intervention trial on the effects of intermittent use of a fasting-mimicking diet in patients with type 2 diabetes, BMC Endocrine Disorders (2024)

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Episode transcripts are available here.

Recap: Is it time for you to try fasting? | Dr Valter Longo & Tim Spector

Tue, 09 Dec 2025 12:06:00 -0000

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough.

However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone.

Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

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Listen to the full episode here

Healthier holiday eating with smart food swaps | Dr Federica Amati

Thu, 04 Dec 2025 12:06:00 -0000

Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty.

What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret?

In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction.

Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table.

This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily 30+

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Recipes mentioned:

Timecodes

00:00 Intro

01:13 Do we really need a detox?

02:19 Quick-fire myths: What’s truly bad at Christmas?

10:27 Can one indulgent day really damage your gut?

11:46 The foods that harm your gut most

13:20 What actually happens to your gut when you overeat for weeks?

15:13 Can you still eat mince pies guilt-free?

16:57 Does sugar really make kids hyperactive?

18:54 Why sugary drinks cause a post-Christmas health crash

21:14 Is eggnog the worst festive drink?

23:05 The truth about detox products

25:02 The evidence-based reset after Christmas

27:55 Why Zoe focuses on gut health first

29:52 Should you restrict food after Christmas?

31:39 The easiest way to eat better without trying

33:24 Healthy swaps that still feel festive

36:48 The global festive foods that support your gut

39:10 The surprising link between houses and gut health

41:55 Christmas stress, family arguments & the gut

44:55 Should you feel guilty about Christmas indulgence?

46:12 How bad is Christmas for your health?

46:25 Are we being manipulated by Christmas food marketing?

46:38 Coca-Cola changed Christmas?!

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995)
Effects of sugar ingestion expectancies on mother-child interactions, Journal of Abnormal Child Psychology (1994)
The ZOE BIG IF Study, MDPI (2024)
Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024)
Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023)
Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024)

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

Episode transcripts are available here.

Recap: The truth about artificial sweeteners | Eran Elinav & Tim Spector

Tue, 02 Dec 2025 12:06:00 -0000

Today we’re diving into the world of artificial sweeteners.

Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not.

You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health.

In this episode, I’m joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

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Free resources from ZOE

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

Sleep, stress and exercise: your longevity toolkit | Kayla Barnes-Lentz

Thu, 27 Nov 2025 12:06:00 -0000

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life?

Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage.

For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals.

As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now?

Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

01:47 Biohacking, longevity - or something else?

03:50 The moment food changed Kayla’s health

11:02 Why women need personalised longevity science

14:03 Is longevity worth the lifestyle cost?

16:56 Why women were excluded from research

19:30 How alcohol affects sleep (and the shocking tracking data)

21:44 The history of extreme self-experimentation

23:58 What’s worth testing?

26:41 The wildfire moment that changed everything

28:52 Plasma filtering and toxin removal

31:22 Forever chemicals and microplastics

33:06 30 supplements a day - smart or risky?

36:19 Supplement stacking dangers

38:59 Why oral health matters for ageing

40:44 The sleep routine that rewires biology

42:51 Why women may need more sleep

44:56 Why exercise may be the closest thing to a longevity pill

46:39 The mistake women make with exercise timing

48:52 Bone density, pelvic floor and overlooked essentials

50:19 Kayla’s full diet - and why she eats 50 plants a week

52:41 Fermented foods, fibre and mindful meals

54:26 If you do one thing - start here

56:16 The goal: Longevity with quality of life

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

Validating Benefits of Rapamycin for Reproductive Aging Treatment (VIBRANT), Columbia University (2025)
Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise, The Journal of Physiology (2024)
Tracking Sleep, Temperature, Heart Rate, and Daily Symptoms Across the Menstrual Cycle with the Oura Ring in Healthy Women, International Journal of Women's Health (2022)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Recap: Scrappy ways to eat healthier and save money | Carleigh Bodrug & Will Bulsiewicz

Tue, 25 Nov 2025 12:06:00 -0000

Today we’re talking about something we’re all guilty of: food waste.

A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens.

They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis.

So, can we change the way we approach food and help curb this epidemic of waste?

I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener home, better health, and even a lower grocery bill.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

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Listen to the full episode here

What to eat (and avoid) in a world full of plastic | Dr. Sabine Donnai

Thu, 20 Nov 2025 12:06:00 -0000

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be?

Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health?

Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blood-brain barrier. The conversation also looks at the broader health implications of plastic-associated chemicals like BPA, their potential links to hormone disruption, inflammation, and cardiovascular risk, and why avoiding them may be especially important for those living in urban areas.

For listeners keen to take practical steps, this episode offers simple and empowering guidance. Dr. Donnai shares specific tools that can reduce your exposure without creating unnecessary fear or overwhelm. You’ll also hear how diet plays a key role in supporting your body’s natural detox processes and why a colourful, fibre-rich diet may help us all manage the modern plastic burden.

If plastics are entering your brain and bloodstream, what does it mean for your future health? And how much control do we really have in a world built on plastic?

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Timecodes

00:00 Intro

03:20 Plastic production has doubled- why isn’t it slowing down?

05:55 What exactly are microplastics?

07:15 Why microplastics are in the air you breathe

09:10 The hidden plastic in your tumble dryer

11:10 How long do microplastics last?

12:20 Sushi trays, black plastic & hidden fire retardants

14:55 Are BPA-free plastics actually safe?

16:10 Plastic bottles aren’t inert - your water isn't safe

18:00 Hundreds of thousands of plastic particles - in every bottle

20:00 Tap water: bacteria-free but full of toxins

22:50 What does plastic do inside your body?

23:50 Plastic in your brain has doubled since 2016

25:40 The nose-to-brain highway: how plastic bypasses defenses

27:00 Who's going to volunteer for a clinical trial of plastic ingestion?

30:10 We’ve never found a patient without plastic in their blood

32:00 Microplastics found in artery plaque of stroke victims

34:30 Are plastics worse than saturated fat for heart attacks?

35:45 Plastics and hormone disruption: the hidden fertility threat

36:00 The BPA bomb in your shopping receipt

39:00 Which foods contain the most plastic?

41:00 The vegetables that actually help detox plastic

42:30 How to reduce your plastic exposure without going insane

43:30 The #1 habit to reduce plastic exposure at home

45:30 Cookware swaps that protect your health

47:15 Can you detox plastics with diet? Yes.

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Mentioned in today's episode

Bioaccumulation of microplastics in decedent human brains, Nature Medicine (2025)

Bisphenol-A and Female Fertility: An Update of Existing Epidemiological Studies, Journal of Clinical Medicine (2022)

Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources, ACS Omega (2025)

Rapid single-particle chemical imaging of nanoplastics by SRS microscopy, PNAS (2023)

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Episode transcripts are available here.

Recap: Understanding endometriosis and PCOS | Dr Jen Ashton

Tue, 18 Nov 2025 12:06:00 -0000

Today we’re talking about gynaecological health.

Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed.

That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care.

America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body.

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Fermented foods: what to eat to cut inflammation | Prof. Tim Spector

Thu, 13 Nov 2025 12:06:00 -0000

Are fermented foods the missing link in our health, or just the latest wellness trend?

In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more.

Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks.

From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise.

Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect.

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Timecodes

00:00 Introduction

04:00 The critical difference between healthy fermentation and rotting

09:55 What 'double fermented' food means (and why it's better for you)

11:23 The cheese paradox: why is it so much healthier than milk?

14:12 Why you shouldn't be afraid of 'chemicals' in your food

17:02 Common fermented foods you didn't even know you were eating

18:47 The surprising reason microbes in beer and bread are killed

20:10 Surprising new science: the health benefits of dead microbes

22:07 Why did English-speaking countries stop eating fermented foods?

24:05 What is the real difference between pickling and fermenting?

26:55 The groundbreaking Stanford study that proved the power of fermented foods

30:00 ZOE's 9,000-person study: the results in just two weeks

30:55 The impact of 3 ferments a day on mood, energy, and bloating

34:50 The gut-brain axis: how microbes calm 'neuroinflammation'

37:30 Eating fermented food is like a 'vaccine' for your immune system

39:48 Why sourdough bread is easier to digest than regular bread

40:11 Are fermented foods better than probiotic pills?

44:47 The biggest myth about probiotics: they don't colonize your gut

46:39 Tim's breakfast hack to get two ferments in at once

48:15 The one simple pantry swap for all your stock cubes

49:05 A simple trick to train yourself to like kimchi

51:45 The simplest home ferment: garlic and honey

53:55 How to make your own sauerkraut with just two ingredients

55:08 What is the 'jellyfish' that makes kombucha?

01:00:06 Summary: the top 5 takeaways from this episode

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Recap: Tips for a healthy immune system | Jenna Macciochi

Tue, 11 Nov 2025 12:06:00 -0000

Today we’re diving into our immune health.

You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health.

However, because it’s work is so seamless and silent, we often take it for granted.

So, how can we better support our internal MD?

Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health.

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How learning to savour flavour can transform your health | Spencer Hyman

Thu, 06 Nov 2025 12:06:00 -0000

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing.

Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back.

For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods.

Could learning the language of flavour be the most powerful way to eat better - without restriction?

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Timecodes

00:00 Introduction

01:10 The surprising truth about how taste really works

02:45 Why flavour matters more than nutrition labels

05:12 The ‘bliss point’: how junk food hooks your brain

07:40 How big food manipulates your taste buds

10:05 Why eating too fast damages your health

12:32 The 20-minute rule your brain uses to feel full

14:25 Why you should chew more (and talk while eating)

16:58 The simple trick to eat less and enjoy more

19:05 What chocolate reveals about human evolution

21:15 Why most processed foods are designed to deceive

23:48 How to spot hyper-palatable foods instantly

26:10 Why we’ve lost our ability to taste real food

28:55 What ‘bitterness’ really means for your health

31:40 The forgotten skill of flavour literacy

34:25 How to retrain your taste buds in one week

36:45 Why flavour is the one thing big food can’t fake

39:20 How mindful eating can rewire your brain

41:05 The shocking stats on mindless eating

43:30 What the data says about processed food risk

45:25 Why flavour could be your best health tracker

47:40 Can technology teach you to eat better?

49:30 Why enjoying food is essential for good health

51:00 The big takeaway: flavour is your superpower

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Mentioned in today's episode

Savouring strikes back: healthiness, satiety, mindfulness, community, planet
How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?, Nutrients (2020)
Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference, Current Obesity Reports (2018)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

The science of winter depression with Prof. Debra Skene – leading chronobiologist

Thu, 30 Oct 2025 12:17:00 -0000

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Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.

Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase.

Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health.

After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns.

Timecodes:

00:15 The surprising link between your body clock and major diseases

01:25 Quick-fire round: Body clocks, weight gain, and meal timing

03:25 You have a 'master clock' ticking in your brain

10:05 What is 'gut lag'?

11:40 Why light is the most reliable signal for your body (it's not weather)

14:45 Light's 'non-visual' effects: How light affects your mood and performance

16:30 What studies on blind people reveal about our internal clocks

18:50 The shocking health risks of night shift work

21:05 Why you are 'definitely eating at the wrong time'

22:30 The same meal at midnight gives you higher blood fats

25:20 Why living in a cave for a month is 'pretty healthy'

26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes

29:10 What is 'social jet lag' (and why is it linked to weight gain)?

33:05 How winter light changes your body clock

38:30 The direct link between light and 'winter depression'

39:30 Do light boxes actually work for winter depression?

40:40 The discovery of melanopsin: The specific color of light that controls your clock

43:45 Does blue light from your phone really matter for sleep?

45:05 Why light intensity matters more than blue light

48:15 The cheapest and most effective way to get morning light (even in winter)

50:00 Food sets your 'peripheral clocks', but not your master clock

52:20 Why mealtime consistency is the most important rule

53:30 Is daylight saving time bad for our health?

55:35 Summary: Key takeaways for sleep, mood, and eating

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Episode transcripts are available⁠ here⁠.

Tired and hungry? How the wrong breakfast will ruin your day | Prof. Benjamin Gardner & Professor Tim Spector

Thu, 23 Oct 2025 11:15:00 -0000

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Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it’s not working?

In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health.

They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things.

Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes.

Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit.

Timecodes:

00:00 Introduction

01:25 Does building a new habit take 21 days?

02:05 Is breakfast the most important meal of the day?

04:05 The 'healthy' breakfast that causes an 11 AM energy dip

05:15 How your breakfast creates a blood sugar rollercoaster

07:15 Can today's breakfast affect tomorrow's hunger?

08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's"

10:10 What is a 'habit' in psychology? (It's not what you think)

11:15 The 'autopilot' breakfast: Making food without realizing

13:50 The stale popcorn experiment: Why you eat food you don't even like

16:30 The secret to change: Identify your environmental triggers

18:30 The 'fresh start effect': Why Monday is a powerful day to change

20:40 The "I've already failed today" mindset (and why it's wrong)

22:30 What are 'keystone habits'?

25:45 The 3 ways to break a bad habit (it's not just willpower)

28:00 How to use breakfast as your 'first win' of the day

29:40 Tim Spector's ideal breakfast to avoid a sugar crash

32:30 The 'high protein' cereal lie: "Most of them are rubbish"

33:30 Is Marmite actually healthy?

34:55 Tim's 3 simple principles for a healthy breakfast

38:20 The 21-day myth busted: How long it really takes to form a habit

40:50 What is 'habit stacking'?

41:55 Does missing one day ruin your new habit?

42:35 How to swap your cereal habit (Ben's practical plan)

45:00 How long until a new habit feels 'automatic'?

46:00 A 3-step practical guide to change your breakfast habit

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The #1 Dementia risk factor nobody talks about, and what to do

Thu, 16 Oct 2025 10:21:00 -0000

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Hearing loss affects 1 in 5 people globally, increases the risk of developing dementia, and has no cure.

An astonishing half a billion people have hearing loss, which impacts their ability to communicate and connect with others. Hearing loss cases are increasing fast, especially among younger people.

For many, hearing aids and cochlear implants can be life-changing, but they can’t help everyone. But there is hope:

Scientists around the world have been working tirelessly to develop NEW treatments for hearing loss.

In this episode, Jonathan speaks to Dr. Marcelo Rivolta, a professor of sensory stem cell biology at Sheffield University.

He’s on the cusp of a major breakthrough that could mean hearing loss becomes a thing of the past.

What you’ll learn:

Why hearing loss is becoming more common
The shocking link between hearing loss and a 500% increased risk of dementia
How modern headphones and loud concerts cause permanent, irreversible damage
Why hearing loss can be more isolating than blindness
The simple ways you can protect your hearing today
How current technologies like hearing aids and cochlear implants work
About the groundbreaking new science that could cure deafness using stem cells

About Marcelo Rivolta

Marcelo Rivolta is a Professor of Sensory Stem Cell Biology at the University of Sheffield. For over two decades, his research has focused on the use of human stem cells for the understanding and treatment of hearing loss. His lab was the first to demonstrate that it was possible to create both auditory hair cells and neurons from stem cells, and his pioneering work is now moving towards clinical trials in humans.

Timecodes:

00:00 Introduction

00:26 Does hearing loss only affect older adults?

03:37 Is permanent hearing loss reversible?

06:03 At what volume do headphones start to cause hearing loss?

08:26 Why hearing loss is more isolating than blindness

09:41 The shocking link between hearing loss and dementia

12:00 Can hearing aids reduce your dementia risk?

13:13 How do we hear? A simple explanation

15:15 Why is your microphone just like your ear?

18:07 What goes wrong in your ear to cause hearing loss?

19:20 The cells in your body you’re born with that have to last a lifetime

20:51 Why does loud noise cause irreversible damage?

23:15 Do hearing aids solve hearing loss for everybody?

24:08 The difference between a hearing aid and a cochlear implant

26:20 Is the hearing from a cochlear implant natural?

32:25 Can we find a cure for hearing loss?

34:15 Using stem cells to create new hearing cells

37:32 Can we reverse deafness? Groundbreaking study in animals

38:45 When will a cure for hearing loss be available?

42:25 What is auditory neuropathy?

45:06 What is tinnitus and could this research cure it?

46:46 Top tips to protect your hearing

50:03 Jonathan's summary

Information about the Rincell-1 clinical trial, such as patient eligibility and other related aspects, is available at https://www.rinri-therapeutics.com/our-clinical-research/#rincell

For further details, please contact enquiries@rinri-therapeutics.com

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Episode transcripts are available here: https://zoe.com/learn/category/podcast

Lose weight by controlling these hormones | Bariatric surgeon Dr. Andrew Jenkinson

Thu, 09 Oct 2025 13:23:00 -0000

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Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology.

In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it.

Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite.

In this episode, you’ll learn:

Why the idea that weight loss is simply about willpower is a damaging myth.
The science of the "weight set point" and how your brain fights to keep you at a certain weight.
How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet.
The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full.
How yo-yo dieting can actually raise your set point, making you heavier in the long run.
A practical, step-by-step plan to lower your set point by changing what you eat, not just how much.
The truth about new weight-loss drugs like Ozempic and their long-term effects.
How managing stress and improving sleep can be as important as your diet for sustainable weight management

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Timecodes

00:00 Introduction

00:20 Is gaining weight as we age inevitable?

01:38 Why ‘eat less, move more’ is a myth

03:53 Is your weight predetermined by your genes?

06:36 How your mother's experience in the womb can alter your dna

10:35 Why most diets are doomed to fail in the long term

12:16 Your brain has a weight 'set point' it tries to defend

15:27 The 'weight anchor': your body's powerful defence against weight loss

17:22 The reason you often end up heavier after a diet

19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet

21:35 The 'joker in the pack' controlling 70% of your energy burn

23:12 Your body has a hidden metabolic 'dimmer switch'

27:53 The mystery of the missing calories

32:35 Why dieting can actually raise your weight set point

34:31 The master hormone that tells your brain when you're full

36:08 The hidden reason your brain can't tell you're full

37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity

39:00 The 'broken gas tank meter' analogy for weight gain

41:26 Step 1 for resetting your weight: the 30-day challenge

42:07 Why you need to stop snacking between meals

43:50 What is mindful eating and why does it matter?

46:22 Can time-restricted eating lower your set point?

48:37 The truth about new weight loss drugs like ozempic

50:28 The surprising impact of stress and sleep on your weight

51:42 The single most important thing to understand about weight loss

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Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector

Tue, 07 Oct 2025 11:06:00 -0000

Today, we’re talking about plants.

For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety.

So, is time to adjust our guiding plant principle?

I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate.

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HRV vs. VO2 max vs. ECG: Which wearable metric ACTUALLY matters? | Prof. Malcolm Findlay

Thu, 02 Oct 2025 11:06:00 -0000

Is your smartwatch just a fun gadget, or a serious medical device?

In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health.

Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses.

For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health.

The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey.

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Timecodes

00:06 Quick-fire questions on heart health

01:45 What is heart rate variability (HRV)?

03:05 Is a steady heart rate a healthy sign?

05:15 Atrial fibrillation makes HRV an invalid measure

07:30 What controls our heart rate?

10:00 Your heart is much more than a pump

11:10 Your thoughts can directly affect your heart

13:45 What lifestyle factors influence your HRV score?

15:15 How does stress impact your HRV?

17:15 Your watch's ECG is a clinical-grade tool

20:20 Wearables can help diagnose serious heart conditions

23:45 Are expensive wearables more accurate?

26:20 Does diet impact your HRV score?

29:15 How to track your HRV score correctly

30:00 Don't panic about small HRV fluctuations

32:30 When to use your watch's ECG function

34:10 The truth about heart rate training zones

36:50 The minimum exercise for a healthy heart

37:40 Does sleep consistency matter?

39:50 What is VO2 max and does it matter?

41:10 Stop comparing your health data to others

41:50 Key takeaways from the episode

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Studies referenced for today's episode Heart rate variability: standards of measurement, physiological interpretation and clinical use, 1996, European Heart Journal Diagnostic Accuracy of a Smartwatch App for the Detection of Atrial Fibrillation, 2019, The New England Journal of Medicine The Effects of Alcohol on Heart Rate Variability and Heart Rate, 2017, The American Journal of Cardiology The relationship between mental stress and heart rate variability, 2007, Journal of Psychosomatic Research

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Recap: Why you should be wary of ‘low fat’ foods | Sarah Berry

Tue, 30 Sep 2025 11:06:00 -0000

If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong.

However, is it really that simple?

I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust some myths about low-fat foods, and explain how we can make smarter food choices that support our heart.

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Fix your sleep with the Royal Marine's sleep consultant Dr. Sophie Bostock

Thu, 25 Sep 2025 11:06:00 -0000

We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits?

In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits.

We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills.

Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up.

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Timecodes:

00:00 How to fix your sleep: what works and what doesn't

01:05 How a lack of sleep affects your willpower and mood

02:02 The evolutionary link between sleep deprivation and a threat response

04:26 How a lack of sleep can impact cognitive function

05:05 Is there a real scientific link between poor sleep and disease?

07:21 The surprising link between sleep and mental health

08:23 Why you can't try to have a good night's sleep

09:33 How to apply the "perfect is the enemy of good" rule to sleep

10:43 The number one reason for insomnia

11:12 The split between those who don't sleep enough and those who worry about it too much

12:12 Why are so many people dissatisfied with their sleep today?

13:00 Why technology is the biggest threat to our sleep

15:46 Why phones are making sleep harder

17:45 The science behind forest bathing

18:55 Can cognitive behavioral therapy help you sleep?

21:10 The surprising clinical definition of insomnia

21:40 Does alcohol help you fall asleep?

26:15 Are sleeping pills a good solution?

29:35 Can exercise help you get better sleep?

32:40 Can eating turkey help you get to sleep?

36:55 What about supplements like melatonin and magnesium?

41:38 What is good sleep hygiene?

44:18 The number one rule for your smartphone and your bedroom

45:32 How can wearables that track sleep help you?

47:34 The technique that will help you fall back to sleep

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Recap: This type of daily chocolate could improve gut health | Spencer Hyman and Prof Sarah Berry

Tue, 23 Sep 2025 11:06:00 -0000

Today, we’re unwrapping the truth about chocolate.

For many of us, chocolate is a guilty pleasure. But what if I told you that you didn’t need to feel guilty?

Because it turns out that not all chocolate is created equal. And by changing the type of chocolate you eat, you can support your health instead of harming it.

In this episode, I’m joined by chocolate expert Spencer Hyman and Sarah Berry to show you how to enjoy chocolate with a clear conscience.

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3 gut bacteria that protect your heart–and what to feed them | Prof. Tim Spector & Prof Nicola Segata

Thu, 18 Sep 2025 11:06:00 -0000

There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries?

This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists.

Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed.

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Timecodes

00:00 Introduction

01:05 The most common misconception about gut health

04:04 Your gut bacteria are like mini pharmacists

08:12 Why your gut microbes are as unique as your DNA

14:23 How ZOE is revolutionising health with a new research model

19:39 Groundbreaking research that featured in Nature

22:21 The new, simpler way to measure your gut health

24:25 Meet newly discovered good bugs

28:06 The microbe that thrives when you eat nuts and seeds

32:40 Why only eating kale won't make you healthy

34:25 The 'ancient' gut bug discovered in mummies (and one of our scientists!)

36:37 The future of probiotics

39:17 The shocking truth about store-bought probiotics

42:17 What makes a 'bad' bug bad for your health?

43:45 Could your gut microbes be making you crave junk food?

46:29 The diet your bad bugs love the most

49:10 The future of personalised nutrition for your gut

52:22 How to 'pivot your ' to feed your good bugs

53:55 Is it okay to eat occasionally?

55:53 Tim Spector's simple 'fridge raid ferment'

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Mentioned in today's episode

Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, forthcoming in Nature, (2025)

Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, Published in Nature Microbiology (2025)

[3] Research progress of gut microbiota and obesity caused by high-fat diet, Published in Fronteirs in Cellular and Infection Microbiology (2023)

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Recap: Simple ways to improve gut health today | Dr. Karan Rajan

Tue, 16 Sep 2025 11:06:00 -0000

Research continues to confirm how important the gut is for overall health. From energy to immunity and even mood, it all seems to start with the gut. It’s no surprise then that the hunt for the next gut boosting hack has exploded in recent years.

So, are probiotics really the answer? Or is the fix already sitting on our supermarket shelf?

In this episode, Dr. Karan Rajan helps us separate science from marketing hype and shares the simple, evidence-backed changes that can make a big difference to your gut.

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5 threats to your immune system–and how to fight them | Prof. Daniel Davis MBE

Thu, 11 Sep 2025 11:06:00 -0000

Many supplements claim to “boost” your immune system. Now, we all want to avoid getting sick during the winter months, but do any of these products really work? And is trying to “boost” your immune system even a good idea?

Jonathan speaks with Professor Daniel M. Davis, MBE — a leading expert on immunology and Head of Life Sciences at Imperial College London. Daniel has published 145 scientific papers, authored four best-selling science books, and spent 25 years researching how our immune system works. He even helped discover the immune synapse, a breakthrough that changed our understanding of immunity.

Daniel explains how your immune system really works, why it’s connected to mental health, and how it can even detect cancer cells. He also clears up common myths and shares what genuinely helps keep your immune system strong through the winter months — and what won’t make a difference.

By the end of the episode, you’ll know the practical, science-backed steps you can take to reduce your risk of colds and flu this winter without wasting money on products that don’t deliver.

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Timecodes

00:00 Your body’s surprising, built-in cancer defense

02:07 What is the immune system?

03:55 Why ‘boosting’ your immune system can be dangerous

05:28 Are allergies a sign of an overactive immune system?

07:53 The 'hygiene hypothesis': Does being too clean make us sick?

11:05 The unintended global experiment of the COVID pandemic

12:40 How your immune system is constantly fighting cancer

14:20 The revolutionary new therapies that unleash your immune system on cancer

16:05 Is your immune system killing cancerous cells right now?

17:12 Your immune system is the most unique thing about you

19:25 Why you shouldn't blame yourself for getting sick

21:18 The myth of vitamin C and the Nobel prize winner who started it

23:55 The truth about vitamin C and colds

25:06 Does being cold actually give you a cold?

26:15 The powerful link between your immune health and mental health

28:06 Cytokines: The secret messengers you’re going to hear more about

29:00 Could inflammation predict teenage depression?

33:40 What is inflammation, really?

40:33 The double-edged sword of personal health data

42:06 Are there any immune supplements that actually work?

43:35 The one thing that directly harms your immune health

45:05 Why 'fight or flight' is bad for your immune system

47:08 How much exercise is best for your immune system?

48:16 The two most practical pieces of advice for a healthy immune system

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Episode transcripts are available here.

Recap: The truth about seed oils | Prof. Sarah Berry

Tue, 09 Sep 2025 11:06:00 -0000

From Instagram reels to viral tweets, seed oils have become one of the latest nutrition villains. And the fear’s getting real. People are emptying their cupboards, terrified these everyday oils are silently wreaking havoc on their health.

So is this panic justified? Or does the science require further scrutiny?

Well, ‘scrutiny’ is Professor Sarah Berry’s middle name! She’s going to cut through the confusion, dig into the data, and tell you whether it’s time to rethink your next stir-fry.

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Top Doctor: The hidden dangers in your daily multivitamin | Dr David Seres

Thu, 04 Sep 2025 11:06:00 -0000

We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true?

In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement industry. Since then, a $40 billion business has grown in the shadows. One where marketing beats science, and health claims are made with barely any evidence.

Dr. David Seres is Director of Medical Nutrition and a Professor at Columbia University’s Institute of Human Nutrition. David is known for calling out pseudoscience and misinformation, and promoting critical thinking and an evidence-based approach to health. For over 25 years, he’s worked as a physician nutrition specialist, caring for critically ill patients who rely on life-saving nutrition support. He received the Excellence in Nutrition Education Award from the American Society for Nutrition. On this episode, he helps us debunk the vitamin supplement industry.

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Timecodes:

00:00 The marketing trick vitamin companies use to fool you

02:03 Did Mel Gibson really help deregulate vitamins?

03:57 How vitamins went from miracle cures to a $40 billion industry

06:06 The shocking story of the anti-regulation ad that beat the Vietnam War

07:40 The legal loophole that lets supplements claim they 'support heart health'

08:38 Why supplements don't need the same proof as drugs

11:10 In the US, there is no one checking supplement claims

12:14 Can you just make up a health claim and sell a pill?

14:42 How companies twist 'petri dish' science to sell you products

16:40 The vitamin that unexpectedly increased cancer risk by 18%

18:41 An easy way to understand why most health studies are wrong

20:30 How a memory supplement company manipulated its own study for 7 years

22:50 The only type of study you should trust for health advice

26:31 Why does scientific advice on health keep changing?

30:25 The popular diet advice I used to give that was completely wrong

32:14 The only time you should be taking a vitamin supplement

33:40 Does vitamin C actually do anything for you?

34:37 The truth behind vitamin D 'insufficiency'

36:29 Can taking too much vitamin D be dangerous?

37:50 Do vitamins help even the most critically ill patients?

42:42 What about taking a multivitamin when you get older?

45:35 Are probiotics a waste of money?

48:25 What is the single best way to eat for your health?

51:12 Why we still don't have perfect evidence for the 'best' diet

52:57 The one thing you should do tomorrow for your health

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Recap: Make the most out of EVERY meal | Christopher Gardner & Sarah Berry

Tue, 02 Sep 2025 11:06:00 -0000

Today, we’re asking: What should you eat?

This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma.

So, are there any simple tips we can keep in mind to reduce the stress around mealtimes?

I’m joined by nutrition experts Professor Christopher Gardner and Professor Sarah Berry, who will share their approach to this complex question and offer practical advice on how to make the most of every meal.

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How to beat heart disease: 8 habits you must fix | Dr. Nour Makarem

Thu, 28 Aug 2025 11:06:00 -0000

Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable.

Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and what we can do today to prevent it.

Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health.

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Timecodes 00:00 What is heart health? 01:50 Can poor sleep make you age faster? 03:25 What is heart disease? 06:01 Why high blood pressure is called the ‘silent killer’ 07:44 Heart disease is the leading cause of death, but it’s highly preventable 08:54 How good lifestyle choices can add an extra decade of healthy life 10:32 Good heart health can make you biologically 6 years younger 12:19 The 6 pillars of good sleep you’ve never heard of 13:54 The shocking sleep habit that can double your risk of heart disease 15:02 How much can your sleep schedule vary before it becomes a risk? 16:19 Why how you feel about your sleep is a key health metric 19:43 The surprising link between not sleeping enough and gaining weight 22:02 Are sleep tracking devices actually helpful? 24:19 It's never too late to improve your heart health, even with bad genes 27:32 The best time to eat breakfast for a healthier heart 32:20 The American Heart Association's 8 essential habits for a healthy heart 33:39 The recommended amount of exercise you need per week 34:17 Is vaping a risk for your heart? 36:30 The growing health crisis almost 40% of people are facing 37:54 Cholesterol isn't the only number that predicts your heart attack risk 39:50 Why sleeping in is also bad for your heart health 40:55 Avoid these stimulants before bed for better quality sleep 42:12 The single most surprising risk factor for your heart

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Mentioned in today's episode

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

Episode transcripts are available here.

Recap: Davina McCall's menopause experience

Tue, 26 Aug 2025 11:06:00 -0000

For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand.

But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life.

In this episode, Davina joins us to share her personal journey, and we share ZOE research that shows how diet can be a powerful tool for managing menopause symptoms.

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Food additives exposed: The artificial dyes and chemicals to avoid | Marion Nestle

Thu, 21 Aug 2025 11:06:00 -0000

Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health?

In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way.

We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval, Europe and the UK take a stricter approach. But does stricter always mean safer?

Marion unpacks how these systems differ, which substances might be harming our health, and what consumers can do to reduce their risk. We explore what the science says about additives, inflammation, gut health, and more.

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Timecodes:

00:00 Are common food additives tested for safety?

02:44 The shocking number of additives in a simple loaf of bread

04:14 The real reason your bread is so soft

05:55 The loophole that allows 10,000 additives into our food

07:24 How companies get to approve their own additives

08:46 Why it's so hard to prove an additive is harmful

10:27 The concerning difference between US and European food regulations

12:30 When the FDA revoked an additive's "safe" status

14:23 You won't believe where this common food dye comes from

15:36 A study linking food dyes to behavioral problems in children

18:59 Are the thousands of other food additives safe to eat?

22:51 Why we can't trust food companies to police themselves

26:45 The US state that just banned 44 common additives

28:52 Why food companies say they can't get rid of artificial colors

31:42 The hidden additives you'll never see on a food label

34:21 The surprising reason farmers use antibiotics to fatten animals

36:16 Why your chicken is probably contaminated

40:39 The hidden health and environmental costs of cheap food

43:51 How food companies use the "pester factor" to market to your kids

47:56 The one regulation that would fix our broken food system

51:36 The simple 7-word rule for a healthy diet

55:13 The childhood discovery that shaped my diet for life

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Mentioned in today's episode

Navigating the U.S. Food Additive Regulatory Program Comprehensive Reviews in Food Science and Food Safety (2011)

Oral administration of potassium bromate induces neurobehavioral changes, alters cerebral neurotransmitters level and impairs brain tissue of swiss mice Behavioural and Brain Functions (2016)

Safety assessment of titanium dioxide (E171) as a food additive EFSA Journal (2021)

Food Dyes a Rainbow of Risks Center For Science in the Public Intrest (2010)

Health risk assessment of exposure to ractopamine through consumption of meat products International Journal of Advanced Research (2014)

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Episode transcripts are available here.

Recap: The healthy way to feed your kids | Rhiannon Lambert and Dr. Federica Amati

Tue, 19 Aug 2025 11:06:00 -0000

Today, we’re tackling the challenge of feeding our children.

Getting kids to eat a balanced meal can often feel like an uphill battle, especially when they’re surrounded by eye-catching marketing campaigns that aim to lure them into unhealthy habits.

So, how can busy parents help their children build a better relationship with food?

In this episode, nutrition experts Rhiannon Lambert and Dr. Federica Amati share straightforward strategies to guide your children away from processed foods and towards a lifelong love of healthy eating.

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Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry

Thu, 14 Aug 2025 11:06:00 -0000

Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet?

In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans.

Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food.

Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love.

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Timecodes

00:00 Forget crash diets

03:42 The REAL reason we're all gaining weight

10:50 Does the keto diet work?

13:15 High-carb or high-fat diet for weight loss

18:22 The biological reason you regain weight

19:26 What is the 'YOLO margin' and how can it help you lose weight?

22:53 How a single treat becomes a daily habit

24:22 The mindset trick to stop binge eating for good

27:53 How to turn your body into a metabolic engine

29:26 No.1 rule for PROTEIN intake

33:53 A surprising take on Ozempic

38:00 The hidden danger of weight loss drugs

39:23 Step one is NOT diet or exercise

42:02 Why poor sleep makes you crave junk food

47:50 Optimal protein for fat loss

49:07 The easiest way to hit your daily protein goal

51:17 The only 3 exercises you really need

53:58 How to do 80 squats a day without even trying

56:32 This simple eating trick can cut 15% of your calories

59:50 A final warning for anyone trying to lose weight

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Mentioned in today's episode

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Episode transcripts are available here.

Recap: How to start fermenting at home | Sandor Katz

Tue, 12 Aug 2025 11:06:00 -0000

Today, we’re diving into fermentation.

If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function.

Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science experiment than a culinary adventure.

That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driving force behind a global fermentation movement. So if you're a total beginner or just sauerkraut-curious, this episode will give you the tools, the confidence, and maybe even the craving to get fermenting at home.

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Food For Life by Prof. Tim Spector

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Nutrition Scientist: This is why you're confused about ultra processed food | Prof. Sarah Berry

Thu, 07 Aug 2025 11:06:00 -0000

Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks.

So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well?

In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health.

Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype.

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Timecodes

00:00 Introduction

02:50 The scary headlines about your food are wrong 07:40 The food classification system scientists call 'useless' 09:25 Why not all peanut butters are created equal 11:05 What really makes a processed food unhealthy? 12:20 The difference between 'safe' and 'healthy' food additives 15:50 What food companies remove from your food 17:30 The invisible 'food matrix' that processing destroys 19:05 Why you don't absorb all the calories you eat 22:25 An apple vs apple juice: the shocking results of a 1977 study 25:05 The ingredient label lie you're falling for 26:25 Why soft food makes you gain more weight 28:40 Even a nutrition scientist with 25 years of experience is confused 32:45 How we're building a new system to score processed food 35:52 The science of 'hyper-palatable' foods 39:00 How food is engineered to make you overeat 42:10 It's not 65% of food, it's this much you should worry about 45:30 The financial reality of eating healthy 51:47 Using processing for good: the 'wonder bread' of the future 55:17 If I switch to low-risk food, will my health improve? 56:45 Is processed food damaging our brains' hunger signals?

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Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Food For Life by Prof. Tim SpectorFree resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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Episode transcripts are available here.

Recap: Simple steps to prevent allergies | Prof. Gideon Lack

Tue, 05 Aug 2025 11:06:00 -0000

Today, we’re turning our attention to allergies.

For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear.

What is clear, however, is that allergies are on the rise.

I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clarity to the conversation about allergies. His pioneering work has challenged long-held beliefs and offers potentially life-saving advice. He begins by sharing his first ‘lightbulb moment.’

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Food For Life by Prof. Tim Spector

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No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati

Thu, 31 Jul 2025 11:06:00 -0000

Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused. In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing. With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices.

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Timecodes

00:00 We’ve been lied to about protein

04:05 Why protein is completely different from carbs and fat

09:05 The depressing age when you start losing muscle

14:45 Your muscles have a secret second job

17:25 Why food companies are suddenly adding protein to everything

22:25 The shocking protein intake that fuelled your biggest ever growth spurt

26:45 Why the 'optimal' amount of protein is so hard to define

33:05 The surprising truth about protein for building muscle

40:15 Most of us are already eating the 'optimal' amount of protein without trying

42:30 When eating more protein could actually be harmful

45:00 The ‘anabolic window’ myth debunked

48:50 Why 'animal protein is superior' is an outdated idea

51:16 The myth of ‘incomplete’ plant proteins

51:55 The ancient food secret our ancestors discovered all over the world

53:50 Is there an upper limit for protein in one meal?

57:25 My number one food for a high-protein breakfast

59:05 A simple pyramid for choosing the healthiest protein sources

59:55 The 'healthy' protein source that’s a class one carcinogen

01:02:55 When a protein bar is no healthier than a chocolate bar

01:04:30 Why your protein cookie could be reducing your healthy life years

01:06:20 My number one tip for health (and it’s not about nutrition)

01:08:50 The ideal daily protein target for most healthy adults

Studies:

Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition

Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition

Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity

What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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Episode transcripts are available here.

Recap: How your gut fuels your brain and mood | Prof. John Cryan

Tue, 29 Jul 2025 11:06:00 -0000

Today, we’re exploring the connection between your gut and your brain.

For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease.

So, have we been neglecting a vital piece of the brain health puzzle?

Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

⁠The Food For Life Cookbook⁠

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Listen to the full episode here

Omega-3s and brain health: what the science really says | Dr. Bill Harris & Prof. Sarah Berry

Thu, 24 Jul 2025 11:06:00 -0000

Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain.

Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia.

We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements.

In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index."

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Timecodes

00:00 Do Omega 3s Really Protect Your Brain?

01:46 Are We Deficient in Omega 3?

02:15 Plant vs. Fish: Omega 3 Sources Explained

03:34 Are EPA & DHA Really "Essential"?

05:03 The Omega 3 Family Tree: ALA, EPA, and DHA

07:05 Plant Based Myth: Omega 3 Conversion Rates

11:00 The "Optimal" Omega 3 Level: Are You There?

12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat?

14:19 Are Omega 3s Only For Heart Health?

15:13 Why Fish Oil First Made Headlines

18:47 Why Are Omega 3s so Great for Your Heart

21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health

25:11 Omega 3s and Longevity

28:18 Omega 3s and Brain Health: The Latest Science

29:15 Dementia Risk: Omega 3 Levels in the Brain

30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression

32:41 EPA vs. DHA for Depression: The Surprising Findings

35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain?

38:40 Measuring Your Omega 3 Index: How to Get Tested

42:20 Mercury in Fish: Is it a Real Concern?

45:19 Farmed vs. Wild Salmon: What's the Difference?

48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric?

54:50 Vegan & Vegetarian Options: Algae Based Omega 3s

📚Books by our ZOE Scientists

⁠Every Body Should Know This by Dr Federica Amati⁠

⁠Food For Life by Prof. Tim Spector⁠

Free resources from ZOE

⁠Live Healthier: Top 10 Tips From ZOE Science & Nutrition⁠

⁠Gut Guide - For a Healthier Microbiome in Weeks⁠

Mentioned in today's episode⁠

Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025

The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025,

Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, Nutrients
Fish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology

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

Episode transcripts are available ⁠here⁠.

Can bigger muscles really help burn fat and keep you young? | Dr. Vonda Wright

Thu, 17 Jul 2025 11:06:00 -0000

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Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth.

This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat.

In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years.

A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds.

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Timecodes

00:00 Do your scales lie about muscle?

00:34 Do muscles stop sugar spikes?

03:45 Why muscles are hormonal powerhouses

06:10 Can you reverse cell aging?

07:20 The dangers of high blood sugar

11:05 Are you sitting down for too long?

15:05 Shocking difference in muscle scans

18:40 Is it ever too late to build muscle?

20:20 Can exercise rejuvenate your cells?

24:50 The risk of losing muscle

28:37 Should you stop weighing yourself?

31:47 Surprising truth about muscle vs. fat

33:50 Does perimenopause affect metabolism?

39:05 Where is fat really stored?

42:10 Can you lift for life by focusing on strength?

51:00 Should you check your heart before high intensity exercise?

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Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013)

Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025)

Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024)

The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018)

Low back pain: a call for action The Lancet (2018)

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

Episode transcripts are available here.

Are you at high risk of breast cancer? Follow this early detection guide | Dr. Thaïs Aliabadi

Thu, 10 Jul 2025 11:06:00 -0000

Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed. Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late.

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Timecodes 00:00 Food's Influence on Breast Cancer Risk 00:47 Mammogram Limitations & Misconceptions 04:11 Shifting Mammogram Age Guidelines 10:02 Mammogram Limitations and Dense Breasts 11:56 How to Know if You Have Dense Breasts 13:23 Dr. Aliabadi's Personal Cancer Journey 15:37 Discovering a High Lifetime Risk 17:28 The Emotional Impact of Cancer Talk 19:11 The Day of Surgery and Unexpected News 22:32 The Importance of Being Your Own Advocate 25:10 A Second Mastectomy for Missed Tissue 27:00 Olivia Munn: A Public Story of Early Detection 31:00 Genetic Testing Beyond Family History 34:09 How to Calculate Your Lifetime Risk 37:25 High-Risk Patient Screening Strategies 40:02 Factors Increasing Breast Cancer Risk 43:03 Hormonal Birth Control and HRT Safety 46:00 When to See a Doctor for Lumps 49:10 The Power of Personalized Health

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Episode transcripts are available here.

Recap: How to get the most out of olive oil | Elizabeth Berger & Tim Spector

Tue, 08 Jul 2025 11:06:00 -0000

Today we’re talking about olive oil.

Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity.

But is it truly liquid gold, or just another fad?

I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.

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🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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Listen to the full episode here

Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector

Thu, 03 Jul 2025 11:06:00 -0000

In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC).

Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables.

The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations.

Quirijn shares insights from his 20-year collaboration with local researchers.

This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.

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Timecodes

00:00 Can This African Diet Transform Your Health in 2 Weeks?

02:47 What Makes African Diets Healthier Than Mediterranean?

05:17 The Mediterranean Diet: Are We Getting It Wrong?

07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge

10:37 Are These Ancient Grains the Original Superfoods?

13:17 Diet Changes That Predict Disease — Here’s How

15:58 What Pre-Western Diets Reveal About Human Health

18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro

21:00 This Fermented Banana Beer Might Boost Immunity

23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet

26:07 Can a Fermented Drink Reverse Western Diet Damage?

28:47 How Food Labels Trick You Into Thinking You're Healthy

31:38 Is Your Immune System Running on the Wrong Fuel?

34:12 These Roots Are Healthier Than Potatoes — Here’s Why

36:51 Your Porridge Is Making You Unhealthy (Without You Knowing)

39:35 What People Actually Eat on a Traditional African Diet

42:21 Pasteurised Fermented Foods — The Surprising Downside

45:06 Most People Don’t Eat Enough Fiber. Do You?

47:49 Why One Diet Doesn’t Work for Everyone

50:33 The #1 Diet Swap to Transform Your Health

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Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode
Immune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025)

Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023)

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Episode transcripts are available here.

Recap: Is the new obesity medication too good to be true? | Dr. Louis J Aronne

Wed, 02 Jul 2025 07:10:00 -0000

Today we’re talking about obesity medication.

Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.

In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?

One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector

Thu, 26 Jun 2025 11:06:00 -0000

What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing?

In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.

Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?

You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.

If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health.

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Timecodes

00:00 Introduction

03:29 What actually is high blood pressure?

05:57 Why everyone should own a blood pressure monitor

07:01 What your blood pressure reading really means

09:59 Stress and high blood pressure

11:28 The $20 gadget that can save your life

13:17 When to see a doctor

14:35 What causes high blood pressure

16:57 Salt and blood pressure

18:28 Why reducing salt didn’t work for Tim

20:09 Blood pressure medications

22:04 Why high blood pressure is so dangerous

24:20 How blood pressure quietly damages your brain

27:18 Is it too late to lower your blood pressure?

31:31 How your gut microbes affect blood pressure

34:14 Why potassium matters more than salt

36:29 How sleep, stress & saunas impact your blood pressure

38:58 The real source of excess salt in your diet

41:37 Should you switch to potassium salt?

49:30 Beetroot juice: better than salt restriction?

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Studies referenced in today's episode:

Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020)

Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025)

Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025)

high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022)

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Episode transcripts are available here.

Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld

Tue, 24 Jun 2025 19:03:00 -0000

Today we’re talking about resistance training.

When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.

Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.

Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

The daily step count that cuts inflammation in half | Prof. Janet Lord

Thu, 19 Jun 2025 11:06:00 -0000

What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change?

In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.

Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.

Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.

If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes:

00:00 What is inflammaging?

02:23 The biggest misconception about inflammaging

03:20 Inflammation can grumble away for decades

04:01 What cytokines in your blood really mean

05:00 Why inflammation is helpful — until it isn’t

06:19 A small rise in inflammation can last for decades

07:45 Inflammation acts like immune system hormones

08:50 Why more immune activity isn't always better

10:00 Did modern life create chronic inflammation?

12:00 Why flu is deadly for older people

13:15 Inflammation breaks down muscle and bone

15:15 Why fat tissue is fueling your immune system

16:51 Why body fat isn’t just a passive energy store

18:10 How inflammation helps cause dementia and heart disease

20:50 In your 40s? You might already be aging faster

22:03 Why menopause triggers a rise in inflammation

24:40 The gut bacteria that leak into your blood

27:15 Your muscles produce anti-inflammatory signals

28:55 Sitting too long cancels out your workout

30:44 Why walking stairs beats living in a bungalow

33:35 Janet’s one-day-a-week fast for 30+ years

34:55 10,000 steps = no inflammation?

35:57 Overweight people see the biggest benefit from exercise

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Food For Life by Prof. Tim SpectorFree resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Episode transcripts are available here.

Recap: Banish bad sleep with these top tips | Prof. Matt Walker

Tue, 17 Jun 2025 11:06:00 -0000

Today we’re talking about sleep.

Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.

So how do you get better sleep in a world that never seems to rest?

I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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Listen to the full episode here

The 3 biggest myths about anti-aging skincare | Prof. John McGrath

Thu, 12 Jun 2025 11:06:00 -0000

From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not.

We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin.

Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health.

This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

Timecodes 00:00 Can you reverse sunburn in 24 hours? 00:54 The anti-aging skincare routine that actually works 02:21 Is collagen powder a scam? 03:33 Your skin renews itself every 4 weeks 05:11 70 billion microbes live on your skin 07:56 Can gut bugs really reverse hair loss? 09:12 The two ways your skin actually ages 11:03 Why your skin stops repairing itself 13:19 What makes your skin sag as you age 14:55 Can lifestyle really slow down skin aging? 16:15 The enzyme that smoking activates to destroy collagen 17:01 Does vaping wreck your skin too? 18:04 Why expensive creams don’t erase wrinkles 19:21 Why most anti-aging products don’t penetrate your skin 20:41 The skincare label trick: “appearance of wrinkles” 24:03 The white bottle effect: how packaging influences trust 27:55 The double-edged sword of sunlight 30:22 Why sunlight makes you feel amazing 32:53 Could sun exposure actually protect your heart? 35:01 Are we protecting our skin too much? 39:12 The 3 steps of a dermatologist-approved routine 42:05 Are you using enough sunscreen? (Probably not) 44:55 Should you wear SPF in winter? 50:01 The vitamin D3 sunburn recovery hack 52:58 How much is too much vitamin D?

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020)

Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022)

Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016)

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

Episode transcripts are available here.

Recap: Simple steps to great gut health | Nicola Segata & Tim Spector

Tue, 10 Jun 2025 11:06:00 -0000

Today we’re zooming in on our gut.

It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!.

I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives.

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🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry

Thu, 05 Jun 2025 11:06:00 -0000

Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises.

Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind.

Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE.

By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025.

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Timecodes

00:00 Can supplements actually harm your health?

02:55 Why vitamin pills can do more harm than good

05:45 The truth behind scurvy, rickets, and early nutrition

08:30 Why we’re still stuck in a post-war supplement mindset

11:15 Should you supplement if you’re not deficient?

14:00 What calcium supplements are really doing to your heart

16:50 The real reason food companies add vitamins

19:20 The problem with your diet isn’t deficiency

21:45 Why fixing your diet is harder than it sounds

24:30 Why we need a new kind of supplement

27:10 Whole plants vs powders: why structure matters

29:40 Why plant diversity is the future of gut health

32:10 What’s the difference between prebiotics and probiotics?

35:05 Inside the randomized trial testing a new gut supplement

37:45 The science behind measuring real health impact

40:00 How the gut supplement changed the microbiome

42:30 Why probiotics worked… but much less

45:10 The surprising link between microbes and mood

48:20 How much did cholesterol and inflammation improve?

51:30 Could this reshape how we supplement in the future?

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Food For Life by Prof. Tim SpectorFree resources from ZOE

A diverse high-fibre plant-based dietary intervention improves gut microbiome composition, gut symptoms, energy and hunger in healthy adults: a randomised controlled trial, MedRxiv (2024)

Mentioned in today's episode

The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024)

Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021)

Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013)

On calcium supplementation:

Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011)

Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019)

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

Episode transcripts are available here.

Recap: Do you need to eat meat to build muscle? | Simon Hill & Will Bulsiewicz

Tue, 03 Jun 2025 11:06:00 -0000

Today we’re diving into protein.

It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health?

So, what does the science say? Is it better to get our protein from animals or plants?

I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way.

Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode here

Harvard Doctor: Obesity, cancer, and the real cost of convenience food | Dr. Andy Chan

Thu, 29 May 2025 11:06:00 -0000

Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily.

Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers.

Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process.

This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

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Timecodes

00:00 How much of our food is ultra-processed?

02:24 Can UPFs increase cancer risk in children?

04:48 Why our kids get sicker, earlier

07:12 How convenience took over our food choices

09:36 Are food companies engineering addiction?

12:00 UPFs and early onset cancer

14:24 Why calorie counting misses the point

16:48 Can a mother’s diet shape her child’s future health?

21:36 Is a poor diet as harmful as smoking in pregnancy?

26:24 Preservatives vs calories: what’s more harmful?

28:48 Brand new science: not all UPFs are equal

31:12 ZOE’s new processed food risk scale

38:24 Why UPF labels are misleading and confusing

40:48 A simple trick: how to spot UPFs on food labels

43:12 Should schools and offices be UPF-free zones?

45:36 How to shape your kids’ eating habits for life

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Trends in Adults’ Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003–2018, 2025, The Journal of Nutrition

Ultra-processed food intake in toddlerhood and mid-childhood in the UK: cross sectional and longitudinal perspectives, 2024, European Journal of Nutrition

The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study, 2019, Nutrients

Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children, 2024, JAMA Network Open

Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies, 2022, British Medical Journal

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

Episode transcripts are available here.

Recap: How to combat colon cancer | Dr. Andy Chan

Tue, 27 May 2025 11:06:00 -0000

Today, we’re diving into an important and growing health concern: colon cancer.

Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening.

So what can we do to protect ourselves and our loved ones?

I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease.

Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

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

Thu, 22 May 2025 11:06:00 -0000

This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good?

Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head Nutritionist, and author of the bestseller "Every Body Should Know This."

Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence.

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Get Liz Earle's book A Better Second Half here

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

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

Episode transcripts are available here.

Recap: How ultra-processed food impacts your brain | Prof. Felice Jacka

Tue, 20 May 2025 11:06:00 -0000

Today we’re exploring the impact that ultra-processed foods have on our brain.

We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression.

So, what can we learn from the studies that have looked into the connection between food and thought?

I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Saunas, cold exposure, and your health: what the science says | Dr. Susanna Søberg & Prof. Tim Spector

Thu, 15 May 2025 11:06:00 -0000

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Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health?

In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity.

Dr. Susanna Søberg, the researcher who coined the “Søberg Principle,” has spent years studying the effects of cold plunges and saunas on the human body. Her findings? Just minutes of exposure a few times a week could improve insulin sensitivity, activate brown fat, and lower stress.

She’s joined by Prof. Tim Spector - professor of genetic epidemiology at King’s College London, one of the world’s top 100 most cited scientists, and scientific co-founder at ZOE - who explains how these temperature shocks may even impact your gut microbiome.

This episode will change how you think about discomfort, explain the science behind extreme temperatures and might just inspire your healthiest new habit.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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00:00 Can saunas improve metabolism?

02:03 Can heat really mimic a cardio workout?

05:13 Why do I feel sleepy after a sauna?

07:33 The surprising link between heat and your heart

10:37 What cold water instantly triggers in your body

13:19 This 'good fat' burns your bad fat — here’s how

16:11 How just walking in the cold can raise your metabolism

18:57 Why a colder bedroom could transform your blood sugar

22:07 Winter swimmers vs non-swimmers — the science is clear

25:39 How short dips beat long soaks in cold water

29:12 Cold plunges activate your cell repair systems

31:37 The 30-second switch: from panic to peace

33:58 Can cold water really boost mental health?

36:07 Could gut bacteria respond to temperature?

38:53 Cold plunges and antidepressants: early findings

41:01 Cold shock vs hyperventilation — what to avoid

43:27 Is combining hot and cold better than just one?

45:36 Cryotherapy vs cold plunge — which works better?

47:19 Do cold showers actually do anything?

50:59 Why daily plunging might be too much stress

53:31 Should women cold plunge differently than men?

📚Books by our ZOE Scientists

The gut microbiota facilitate their host tolerance to extreme temperature, BCM Microbiology (2024)

Mentioned in today's episode:

Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men, Cell (2021)

Cold exposure, gut microbiota and health implications: A narrative review, Sci Total Environ (2024)

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

Episode transcripts are available here.

Recap: The power of a 12 hour eating window | Prof. Satchin Panda

Tue, 13 May 2025 11:04:00 -0000

Today we’re exploring the power of a restricted eating window.

Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right?

Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best.

In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode here

Why the ‘big food’ industry is killing us – and how to fight back | Prof. Brian Elbel and Prof. Tim Spector

Thu, 08 May 2025 11:06:00 -0000

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Why do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health.

Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference.

But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us.

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 write timecodes

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

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

Episode transcripts are available here.

Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry

Thu, 01 May 2025 12:06:00 -0000

We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression.

Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported.

We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms.

If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

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Timecodes

01:55 Quickfire questions

03:55 How depression has changed

05:34 Do you have Anhedonia?

10:05 What is high functioning depression?

12:22 3 categories you should understand

14:48 The risk of being busy all the time

17:55 How to cultivate joy and purpose

18:28 Why men are at increased risk

21:38 What is trauma?

24:14 Is depression influenced by what we eat?

26:23 Gut microbiome and brain health

27:43 You need these brain foods

30:55 How to beat stress eating

33:50 Try this trick when you eat

36:49 The power of slowing down

Get Dr Judith’s new book: UK | US

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

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

Episode transcripts are available here.

The brain-gut mystery: what’s really causing your IBS? with Dr. Will Bulsiewicz

Thu, 24 Apr 2025 11:06:00 -0000

IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it.

Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us.

We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS.

Finally, Dr. Will shares practical strategies backed by the latest research - from dietary changes to cutting-edge treatments - offering hope for healing and prevention.

Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

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📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023)

Mentioned in today's episode

Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023)

The association between low birth weight, childhood recollections of parental response to illness, and irritable bowel syndrome: a twin study (2020)

Analysis of brain networks and fecal metabolites reveals brain–gut alterations in premenopausal females with irritable bowel syndrome (2020)

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

Episode transcripts are available here.

Recap: Rethinking rest - cancer treatment and exercise | Dr. Jessica Scott

Tue, 22 Apr 2025 17:12:00 -0000

Today we’re talking about the relationship between cancer treatment and exercise.

For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment.

However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up?

Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode here

The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati

Thu, 17 Apr 2025 11:06:00 -0000

Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season.

Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.

Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 Worried about inflammation?

01:55 Listener Q&A

03:18 Is inflammation always bad?

07:28 Can inflammation cause cancer?

11:35 Does inflammation speed up aging?

13:08 How does food impact inflammation?

17:25 Gut health and inflammation

21:12 Do detox juice cleanses work?

23:25 Food #1: Green powerhouse

26:20 Food #2: As effective as ibuprofen?

28:43 Food #3: Surprising sweet treat

33:19 Food #4: Small but mighty

37:11 Food #5: A spice with a health kick!

41:59 Food #6: The BEST berries

45:35 Food #7: Essential ferments

49:07 Start reducing inflammation today

50:55 Reduce inflammation over 30 days

53:04 How to reduce inflammation over a year

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018)
Gut-microbiota-targeted diets modulate human immune status, Cell (2021)
Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021)
Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020)
The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024)
A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021)

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

Episode transcripts are available here.

Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima

Thu, 10 Apr 2025 11:06:00 -0000

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee.

Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.

For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners.

The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors?

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes

00:00 Healthier than coffee?

02:15 Listener questions

03:17 What is matcha?

05:59 The same as green tea?

09:33 History of matcha

10:20 Industry marketing tricks

11:55 Why the west loves coffee

12:55 Does matcha make you alert?

14:42 How caffeine levels differ

16:53 Does matcha contain fiber?

21:37 Health benefits of matcha

25:10 Truth about iced matcha latte

28:59 Perfect matcha demonstration

41:55 Flavour profile of matcha

43:53 How to add matcha to food

44:35 Matcha dessert ideas

46:45 Expensive vs cheap matcha

47:33 Should you add milk?

Get Chef Koj's book 'No Sushi' here

📚Books by our ZOE Scientists

Bamboo Matcha Whisk & Scoop

🍵 Chef Koj's perfect matcha kit:

Organic Japanese Matcha Green Tea Powder

Matcha Bowl

Studies referenced for today's episode

Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry

Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods

Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients

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

Episode transcripts are available here.

The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy Galpin

Thu, 03 Apr 2025 11:06:00 -0000

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.

We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy.

Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention.

Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes

00:00 Can you you live longer with strength training?

01:57 Quickfire questions

03:37 Why bother with strength training?

07:21 New science: strength and longevity

14:32 How many workouts until I get benefits?

17:10 Workout THIS many days per week

20:22 Fast twitch vs slow twitch muscles

24:36 Designing the perfect home workout

28:26 Equipment you need at home

33:47 What is resistance exercise?

44:15 Understanding reps and sets

50:49 Do you need protein supplements?

55:20 Building muscle working from a desk

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging

Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine

Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology

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

Episode transcripts are available here.

Recap: Is friendship the key to healthy aging? | Rose Anne Kenny

Tue, 01 Apr 2025 11:06:00 -0000

Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health.

But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age?

In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

The truth about low carb diets, sugar spikes, and ‘multigrain’ labels | Prof. Tim Spector

Thu, 27 Mar 2025 11:06:00 -0000

Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.

In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach.

The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you.

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Timecodes:

00:00 Introduction

01:39 Quickfire questions

03:06 What is a carb?

07:43 Is rice healthy?

08:56 What makes sugars unhealthy?

11:49 Truth about sugar spikes

14:49 Potatoes, white rice, bread and pasta

18:44 'Big Food' industry

21:22 What is a good carb?

27:32 Effects of low carb diets

33:18 Effects on mood & energy

36:25 Tim's favourite carbs

39:48 When should you eat carbs?

41:47 Eating carbs with other foods

46:45 Should you freeze bread?

50:33 The healthiest rice

50:53 Is multigrain and wholemeal healthy?

56:20 Should you consume flour?

59:45 Easy way to improve healthy carb intake

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Mentioned in today's episode

Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in Journal of the American Medical Association

Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization

Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal

Low-Carbohydrate Diet, 2023, published in National Library of Medicine

Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health

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Episode transcripts are available here.

Recap: 3 essentials for healthy skin | Dr. Justine Kluk & Prof. Sarah Berry

Tue, 25 Mar 2025 11:06:00 -0000

In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ.

Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin?

In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ.

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The Food For Life Cookbook by Prof. Tim Spector

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Every Body Should Know This by Dr Federica Amati

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Do you want to die? How Bryan Johnson plans to cheat death

Thu, 20 Mar 2025 11:06:00 -0000

Could optimizing your sleep significantly extend your lifespan?

In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.

Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate.

But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.

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Timecodes

00:00 No.1 anti aging hack

02:05 Quickfire questions

04:01 Bryan’s longevity protocol

06:20 Biological age markers

08:16 How to measure aging

13:40 Can AI help stop aging?

18:50 What science can we trust?

21:40 Bryan’s self-experiments

25:40 The most surprising sleep discovery

31:20 The McDonald’s diet

34:10 How to self experiment

37:15 Transfusing his son’s blood

39:50 Fecal transplants

41:26 Is Bryan’s daily diet healthy?

46:30 Truth about vitamin supplements

📚Books by our ZOE Scientists

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Mentioned in today's episode

Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases

Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews

Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269

Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings

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Episode transcripts are available here.

Recap: Can mindfulness improve physical health? | Prof. Ellen Langer

Tue, 18 Mar 2025 11:06:00 -0000

Today we’re considering mindfulness.

Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think.

So, is it really possible to think our way to better health? And if so, where do we begin?

In this episode, Harvard professor Ellen Langer joined me to delve into the magical connection between mind and body.

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The Food For Life Cookbook by Prof. Tim Spector

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Every Body Should Know This by Dr Federica Amati

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Why your workout should change with each new decade | Gabby Reece & Dr. Federica Amati

Thu, 13 Mar 2025 11:06:00 -0000

Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?

In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.

She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.

Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.

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Timecodes

🥑 Make smarter food choices. Become a member at http://zoe.com

Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?

Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.

🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30

Follow ZOE on Instagram | https://www.instagram.com/zoe/

Timecodes

00:00 Introduction

01:57 Quickfire questions

03:50 From college kid to pro-athlete

05:30 Risks of repetitive exercise

06:05 Best injury prevention tips

07:10 Prehab vs rehab

12:20 Fitness during pregnancy

17:20 Keeping fit with a family

22:12 How to workout in your 50s

24:30 How to age better

27:44 This makes you feel better instantly

29:20 The truth about core workouts

31:48 Foot strength in older age

35:40 3 ways to stick to your fitness plan

42:28 You need this everyday

46:35 Get outside for this many minutes each day

48:10 Give yourself a 90 day reset

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Episode transcripts are available here.

Recap: Red meat vs fake meat | Prof. Christopher Gardner

Tue, 11 Mar 2025 11:06:00 -0000

Are meat alternatives healthy?

It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products.

However, are these meat alternatives actually any healthier?

Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts.

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The Food For Life Cookbook by Prof. Tim Spector

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Every Body Should Know This by Dr Federica Amati

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Listen to the full episode here

The best (and worst) oats for your health | Prof. Sarah Berry

Thu, 06 Mar 2025 12:06:00 -0000

Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think?

In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works.

Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it claims? Finally, she shares the ultimate guide to choosing the healthiest oats - and for those who prefer alternatives, she’s got delicious, nutrient-packed swaps to try.

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Timecodes

00:00 The breakfast of champions?

01:40 Quickfire questions

03:17 What are oats?

05:03 Oats vs wheat

08:20 What are instant oats?

09:58 Are oats good for your heart?

12:20 ZOE’s oats experiment

19:20 Blood glucose test

25:18 What spikes blood sugar?

28:35 How the body breaks down carbs

33:25 Latest science: are oats healthy?

35:00 Oats and cholesterol

39:30 Healthy vitamins in oats

40:57 Oats vs pesticides

45:06 Is oat milk healthy?

49:30 Oatmeal recipe ideas

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Mentioned in today's episode

Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism

Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology

Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients

The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition

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

Episode transcripts are available here.

Recap: Menstruation - what everyone needs to know | Jen Gunter & Sarah Berry

Tue, 04 Mar 2025 12:06:00 -0000

Today we tackle menstruation.

Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by taboo. This lack of open conversation can leave women without the knowledge they need to address pain, discomfort, or irregularities associated with their period.

So, what signs should raise concern when it comes to menstruation, and how can we manage symptoms effectively?

Professor Sarah Berry and Dr. Jen Gunter join us to break the silence around menstruation.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

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Every Body Should Know This by Dr Federica Amati

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How to reverse arthritis in 8 weeks | Dr. Tamiko Katsumoto

Thu, 27 Feb 2025 12:06:00 -0000

Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?

In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central role - and how the modern diet is making things worse.

Tamiko shares evidence-based strategies to reduce inflammation naturally, including the best foods to support joint health and whether supplements and lifestyle changes can make a real difference.

If you or someone you know suffers from joint pain, this episode is packed with insights to help you take control of your health.

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Timecodes

00:00 Can you reverse arthritis?

03:35 What is arthritis?

05:10 How joints work

06:49 Signs of arthritis

11:31 Osteoarthritis explained

12:29 Rheumatoid arthritis explained

14:09 New treatments

15:00 How effective is medication?

15:59 Role of inflammation

20:26 Tamiko’s plant-based eating study

30:30 Can you feel your diet choices in your body?

34:20 Gut microbiome and arthritis

36:20 Does inflammation cause cancer?

42:02 Is our diet causing disease?

44:00 Anti-inflammatory diet pattern

46:02 Foods to detoxify your body

48:23 Does oily fish help arthritis?

50:05 The role of prebiotics

53:02 Are probiotic capsules worth it?

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Mentioned in today's episode

A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology

A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage

Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell

High-fiber diet associated with improved progression-free survival and response to immunotherapy in melanoma patients, 2021, published by MD Anderson

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Episode transcripts are available here.

Recap: Is your morning coffee harming your health? | James Hoffmann

Tue, 25 Feb 2025 12:06:00 -0000

Today we’re diving into coffee.

Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has officially begun. Coffee is so ingrained into our daily routine we rarely pause to consider the effect of coffee on our health.

So, what is coffee, a health-boosting elixir or just another guilty pleasure?

Coffee expert James Hoffmann joins us to explore one of the world's most popular drinks.

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Every Body Should Know This by Dr Federica Amati

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The truth behind memory loss - and how to stop it with exercise | Dr. Wendy Suzuki

Thu, 20 Feb 2025 12:06:00 -0000

We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transformation is happening where you can’t see it? Hidden inside your skull, your brain is changing with every step, squat, and sprint.

Neuroscientist Dr. Wendy Suzuki has spent years uncovering how movement rewires the brain. As a professor at NYU and an expert in neuroplasticity, Wendy’s research reveals how aerobic exercise boosts memory, sharpens focus, and even builds a protective barrier against dementia.

In this episode, Wendy explains what happens inside your brain when you move, why it’s never too late to strengthen your mind, and the powerful ways exercise can slow brain aging. You’ll discover simple, science-backed habits - including her own brain-boosting routine - to help you stay mentally sharp for years to come.

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Timecodes

00:00 Introduction

02:35 Can you grow your brain?

05:05 Why we forget things

07:20 Emotions and memory

10:00 Does memory decline with age?

13:15 Early signs of Alzheimer’s

15:45 Can walking prevent dementia?

18:20 Does the brain shrink?

20:45 How stress harms your brain

23:50 A real, preserved human brain...

26:30 Why exercise boosts memory

29:15 Can adults grow new brain cells?

31:45 How daily movement improves memory

35:10 How much exercise do you need?

38:25 Best workouts for brain health

41:30 Nutrition, gut health, and memory

45:00 Do Blue Zone habits help?

48:10 A simple brain experiment

50:45 Wendy’s brain-boosting routine

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Mentioned in today's episode

London taxi drivers and bus drivers: a structural MRI and neuropsychological analysis, 2006, published in Hippocampus

Bigger is better! Hippocampal volume and declarative memory performance in healthy young men, 2012, published in Brain Structure and Function

The effects of acute exercise on cognitive performance: a meta-analysis, 2012, published in Brain Research

The effect of acute aerobic exercise on positive activated affect: A meta-analysis, 2006, published in Psychology of Sport and Exercise

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Episode transcripts are available here.

Recap: What the science says about intermittent fasting | Gin Stephens

Tue, 18 Feb 2025 12:06:00 -0000

Today we’re talking about intermittent fasting.

This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting.

Is it the real deal? Or just another fad?

I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence supports it.

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

How to transform your health in midlife | Rich Roll and Prof. Tim Spector

Thu, 13 Feb 2025 12:06:00 -0000

Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress.

Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life.

He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age - and how small changes to diet, movement, and daily habits can have an outsized impact later in life.

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Timecodes

00:00 A life-changing health transformation

00:38 Overweight, exhausted, and stuck at 40

01:16 How ultra-processed food harms your body

02:08 Can you really transform your health at midlife?

03:18 The biggest myth about changing your health

05:10 From addiction to peak performance

08:40 What happens to the body on a fast food diet

10:26 Unexpected benefits of a plant-based diet

15:30 Gut microbes control more than you think

21:19 Gut health, mood, and mental clarity - what’s the link?

25:00 Does exercise improve your gut microbiome?

27:55 How movement increases your healthspan

30:12 Do elite athletes have better gut health?

32:45 Fuelling extreme endurance without meat

36:00 Tim’s #1 food for gut health

39:05 How to make small changes that actually stick

41:30 Why motivation is overrated—just start

45:00 The mindset shift that makes exercise easier

48:20 It’s never too late to take control of your health

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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Mentioned in today's episode

The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes

Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine

Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease

Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications

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

Episode transcripts are available here.

Recap: The misunderstood function of fat | Deborah Clegg

Tue, 11 Feb 2025 12:06:00 -0000

Today we’re discussing fat.

It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool exploited by companies in targeted marketing campaigns. It’s no surprise that a recent study found over 40% of people in the US have experienced some form of ‘fat-shaming’.

But do we really understand fat? What it does, how it forms and why its distribution changes as we age.

Prof. Sarah Berry and Prof. Deborah Clegg are here to help us answer some of these questions and change our perception of fat. Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Sarah is Chief Scientist at ZOE and Professor at King’s College London.

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The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

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Listen to the full episode here

3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

Thu, 06 Feb 2025 12:06:00 -0000

Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health?

In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn calories - but how your body processes and uses them.

You'll discover how poor sleep, stress, and ultra-processed foods are impacting your metabolic health - and how this sets the stage for weight gain and chronic disease. More importantly, Shawn and Tim will share the simple, science-backed habits that can improve your metabolism, from eating nutrient-dense foods to optimizing movement and sleep.

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 The truth about your metabolism

04:00 What metabolism actually is

07:30 How ultra-processed food slows metabolism

10:20 Why most people aren’t metabolically healthy

14:00 Food shapes your body’s energy system

18:40 Brain inflammation and metabolism

22:50 How processed food changes calorie burn

27:15 Chemicals in food and air affect health

30:40 Why ultra-processed food harms children most

34:10 How processed food makes us overeat

38:25 Artificial ingredients and gut health

42:10 Can mitochondria be ‘hacked’?

45:00 Poor sleep increases fat storage

48:15 The biggest mistake before bed

50:30 Why breakfast matters for metabolism

52:40 Foods that spike blood sugar

54:20 Tim Spector’s go-to breakfast

55:50 One simple swap to improve metabolism

📚Books by our ZOE Scientists

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Mentioned in today's episode

Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013, published in Medicine & Science in Sports & Exercise,

Daily energy expenditure through the human life course, 2021, published in Science

Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, 2010, published in Food and Nutrition Research

The Relationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023, published in Nutrients

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

Episode transcripts are available here.

Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman

Tue, 04 Feb 2025 12:06:00 -0000

Today we’re exploring what evolution can teach us about exercise.

When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it.

So, why does this conflict exist, and more importantly, how can we overcome it?

Harvard Professor of Biological Sciences Daniel Lieberman is here to unravel the mysteries of our exercising ancestors and explain how this can help us train today.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai

Thu, 30 Jan 2025 12:06:00 -0000

Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone.

In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia.

As co-directors of the Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exercise, sleep, and stress management influence long-term cognitive health.

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Timecodes

00:00 Meet the brain doctors fighting dementia

01:04 Parents have dementia – are you doomed?

02:00 Can dementia be reversed?

02:25 Five lifestyle changes to prevent Alzheimer’s

06:07 What is dementia vs. Alzheimer’s?

08:50 Are your genes to blame?

12:49 Dementia starts 20+ years before diagnosis

14:10 Four biggest causes of Alzheimer’s

19:04 How to build brain reserve & stay sharp

22:50 Are dementia rates rising or falling?

25:30 How the brain declines over decades

29:00 This diet cuts Alzheimer’s risk by 53%

32:40 Three nutrients your brain can’t live without

38:15 The surprising link between LDL cholesterol & dementia

44:10 Leg workouts slash dementia risk by 35%

46:20 Why strength training is critical for brain health

50:36 How stress shrinks your brain

54:00 Sleep: The brain’s natural detox

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Association of Lifestyle and Genetic Risk With Incidence of Dementia, 2019, published in JAMA

Dementia statistics, published by Alzheimer's Disease International (ADI)

World Alzheimer Report 2015 - The Global Impact of Dementia, published by Alzheimer's Disease International (ADI)

Midlife serum cholesterol and increased risk of Alzheimer's and vascular dementia three decades later, 2009, published in Dementia and Geriatric Cognitive Disorders

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

Episode transcripts are available here.

Recap: Maintain brain health as you age | Dr. William Li

Tue, 28 Jan 2025 12:06:00 -0000

Today, we’re putting the spotlight on our brains.

As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia.

But are these behaviours just an inevitable part of getting older? Or is there something we can do to prevent them?

Dr William Li is here to outline the connection between our lifestyle and the health of our brain.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

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Listen to the full episode here

Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector

Thu, 23 Jan 2025 12:06:00 -0000

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down.

But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make most of us shy away. What if you could trick your body into reaping the rewards of fasting—without starving yourself?

This week, we’re joined by Dr. Valter Longo, Director of the Longevity Institute at USC and one of TIME’s 50 most influential people in healthcare. Valter’s groundbreaking research on ageing and his FMD program have transformed how we think about health and longevity. Joining him is Tim Spector, ZOE’s co-founder and one of the world’s top 100 most-cited scientists.

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Timecodes:

00:00 Dr. Valter Longo on fasting and biological age reversal

01:18 Quickfire questions: Can fasting slow aging?

02:29 Surprising discoveries about rejuvenating the body

03:39 The difference between chronological and biological age

05:20 Can a single gene mutation extend lifespan?

06:29 What twins teach us about aging and longevity

08:19 Are biological age tests reliable?

10:27 Dr. Longo explains the fasting mimicking diet

12:43 Can fasting help regenerate damaged organs?

15:42 The science behind nutrient sensing and aging

18:19 Why does your body shift into "maintenance mode" during fasting?

22:04 Genetics vs. lifestyle: Which impacts aging more?

24:24 The role of fasting in longevity: Insights from lab studies

28:30 Time-restricted eating: What’s the ideal fasting window?

31:16 Does extreme fasting increase long-term health risks?

35:52 The fasting mimicking diet: How it works

41:07 Long-term studies on fasting: What’s next for science?

45:41 Reversing kidney damage with fasting research

47:10 Can a fasting protocol improve biological age by years?

55:08 Is a holistic approach to diet and fasting the key to longevity?

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Studies references in today’s episode

Programmed longevity, youthspan, and juventology, 2018, published in Aging Cell

Yeast Chronological Lifespan: Longevity Regulatory Genes and Mechanisms, 2022, published in Cells

Chronological Aging in Saccharomyces cerevisiae, 2012, published in Subcell Biochemistry

Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population, 2014, published in Cell Metabolism

Growth Hormone Receptor Deficiency is Associated With a Major Reduction in Pro-aging Signaling, Cancer and Diabetes in Humans, 2012, published in Science Translational Medicine

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

Episode transcripts are available here.

Recap: What is inflammation and how can I control it | Prof. Philip Calder

Tue, 21 Jan 2025 12:06:00 -0000

Today we’re discussing inflammation.

We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease.

It’s clearly very important, however many of us still don’t fully understand what inflammation really is.

Professor Phillip Calder is here to break down inflammation and share tips on what we should eat to keep it in check. Philip is Head of the School of Human Development and Health in the Faculty of Medicine at the University of Southampton.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

The science of weight loss – and why calories don’t count! | Prof. Giles Yeo

Thu, 16 Jan 2025 12:06:00 -0000

Think weight loss is all about eating less and moving more? Think again. In this episode, Prof. Giles Yeo reveals why calorie counting isn’t just inaccurate—it could actually make weight management harder. He explains why the popular “calories in, calories out” method doesn’t add up and explores how factors like genetics, brain signals, and gut health play a major role in shaping our weight.

Giles Yeo is a Professor of Molecular Neuroendocrinology at the University of Cambridge and Honorary President of the British Dietetic Association. His research focuses on the influence of genes on feeding behaviour and body weight. Giles is also the author of ‘Gene Eating’ and ‘Why Calories Don’t Count’.

Giles shares the surprising impact of ultra-processed foods on how we process calories and why losing weight often feels like a battle against our own biology. With decades of research in his back pocket, Giles shares science-backed advice to help you break free from yo-yo dieting, read calorie labels smarter, and embrace a more balanced, plant-rich diet for long-term health.

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Timecodes

01:17 The quickfire round on weight myths

02:05 The biggest weight loss myth revealed

03:07 What are calories, really?

04:08 Burning poop: a bizarre calorie experiment

08:05 The woman who invented calorie counting

11:41 How calories became a diet obsession

15:00 Why calorie counting doesn’t work

18:56 Why food quality matters more

20:05 The blindspot of calorie labels

23:13 We eat food, not calories

27:02 Stress eating vs. stress starving

31:00 Why we always have room for dessert

38:22 How your gut controls your hunger

45:17 Why pizza makes your brain light up

49:41 Ultra-processed foods hijack your appetite

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Long-term weight-loss maintenance: a meta-analysis of US studies, 2001, published in American Journal of Clinical Nutrition

How dieting might make some fatter: modeling weight cycling toward obesity from a perspective of body composition autoregulation, 2020, published in International Journal of Obesity

Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up, 2007, published in Journal of the American Dietetic Association

Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons, 2014, published in Journal of the Academy of Nutrition and Dietetics

Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis, 2015, published in Journal of Diabetes & Metabolic Disorders

Is regular exercise an effective strategy for weight loss maintenance?, 2019, Physiology & Behavior

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

Episode transcripts are available here.

Recap: How to adapt your diet for later life | Dr Federica Amati

Tue, 14 Jan 2025 12:06:00 -0000

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago.

So why should your diet be?

Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector

Thu, 09 Jan 2025 12:06:00 -0000

Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat?

In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation to explain how the diversity of your gut bacteria affects weight and overall health.

Together, our guests share surprising ways the microbiome influences fat storage and offer practical tips for supporting gut health.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes

00:00 The risks of internal fat

01:45 Quickfire questions

03:12 What is belly fat?

04:30 How dangerous is internal fat?

05:44 How our body uses belly fat

16:20 Groundbreaking study on gut bacteria

21:05 These gut bacteria live in your fat tissue

24:50 Gut health and your immune system

31:58 Why microbes are essential to survive

38:30 Why gut health starts at birth

46:40 The importance of sampling your gut microbes

50:50 Two changes you can make right now

53:02 Easy fermented eating tips

55:10 Why not all pickles are fermented

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Translocation of Viable Gut Microbiota to Mesenteric Adipose Drives Formation of Creeping Fat in Humans (2020), published in Cell

Our extended microbiome: The human-relevant metabolites and biology of fermented foods (2024), published in Cell Metabolism

Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial (2024), published in Nature

Heritable components of the human fecal microbiome are associated with visceral fat (2016) published in Genome Biology

Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation (2019), published in Scientific Reports

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

Episode transcripts are available here.

Recap: Simple steps to prevent dementia | Dr Claire Steves

Tue, 07 Jan 2025 12:06:00 -0000

Many believe that dementia is inevitable, something solely determined by our DNA. But this isn’t the case. In reality, lifestyle choices play the most significant role in determining if we develop this disease.

So, what changes can you make today to reduce your chance of getting dementia tomorrow?

Dr. Claire Steves joins us to share simple steps that will protect your brain for years to come.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry

Wed, 01 Jan 2025 12:06:00 -0000

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.

Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health.

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Timecodes

00:00 What's your nutrition goal for 2025?

03:08 This choice matters most for your health

05:20 Changes that could add 10 years to your life

12:30 Tip 1: Reduce intake of these foods

21:20 Tip 2: Try eating at these times

30:50 Tip 3: Stop counting calories

41:39 Tip 4: Change drink habits

48:15 Tip 5: Eat more plants

55:48 Tip 6: Are you getting enough protein?

59:07 Tip 7: Start eating these healthy snacks

01:03:50 Add these foods to your plate

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Mentioned in today's episode

Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism

Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition

Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity

The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition

Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine

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

Episode transcripts are available here.

ZOE's best health tips of 2024 - Part 2

Thu, 26 Dec 2024 12:06:00 -0000

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year.

In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time.

As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend whose also trying to make positive change?

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Timecodes

00:00 Introduction

01:08 Should you try fasting?

10:30 Eat more mushrooms

15:40 The power of spices

27:10 Your second brain

35:10 How to prevent osteoporosis

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Enjoy the full episodes here 👇

Intermittent fasting | Spotify or Apple
Mushrooms | Spotify or Apple
Spices | Spotify or Apple
Gut health | Spotify or Apple
Osteoporosis | Spotify or Apple

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

Episode transcripts are available here.

ZOE's best health tips of 2024 - Part 1

Thu, 19 Dec 2024 12:06:00 -0000

Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health.

A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on - which made our celebrity guest emotional.

You’ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025.

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Timecodes

00:00 Introduction

01:41 Build healthy food habits

08:15 Eat more plants with Hugh Fearnley-Whittingstall

17:20 Reduce dementia risk

21:20 Is coffee healthy?

24:40 Why you need more olive oil

33:30 Our special guest!

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Enjoy the full episodes here 👇

Habits with James Clear | Spotify or Apple
Hugh Fearnley-Whittingstall | Spotify or Apple
Dementia | Spotify or Apple
Coffee | Spotify or Apple
Olive oil | Spotify or Apple
Davina McCall | Spotify or Apple

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

Episode transcripts are available here.

Recap: Change how you exercise during menopause | Dr Stacy Sims

Tue, 17 Dec 2024 12:06:00 -0000

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise.

So, how can you adjust your workout routine to best support your body through this change?

Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector

Thu, 12 Dec 2024 12:06:00 -0000

Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence?

New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar.

Today’s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He’s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research.

We’re also joined today by Tim Spector. Tim is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE.

You’ll finish today’s episode knowing what's in your sweetener, how it’s affecting you, and where to turn to satisfy your sweet tooth.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes:

00:00 The truth about artificial sweeteners

01:49 Quick fire questions

04:03 Tim's self-experiment

07:40 What is an artificial sweetener?

09:47 Examples of popular sweeteners

10:45 Detrimental effects of sugar on your health

13:11 Sugar's impact on gut health

16:30 Which factors affect the gut microbiome?

18:44 Full Fat Coke vs Diet Coke

21:05 Do diet drinks help weight loss?

26:00 Calorie restriction diets

28:01 Sweeteners and diabetes risk

35:50 Why your microbiome is a chemical factory

42:15 Not all sweeteners are created equal

49:00 The WHO's view on sweeteners

52:30 Practical advice on chemicals in food

55:05 How to transition off sweet drinks

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today's episode

Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature

Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell

Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine

The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine

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

Episode transcripts are available here.

Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

Tue, 10 Dec 2024 12:06:00 -0000

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too.

So how can we introduce more spices into our meals?

Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal

Thu, 05 Dec 2024 12:06:00 -0000

Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause.

Today’s guest, Tamsen Fadal, found out she was in menopause while on live TV. Tamsen is an Emmy award winning journalist and executive producer of the documentary “The M Factor: Shredding the Silence on Menopause”. She’s got a new book titled “How to Menopause”.

Tamsen is joined by Dr. Sarah Berry. Sarah runs the world’s largest study on nutrition and menopause here at ZOE. She developed a free tool called the MenoScale calculator that helps you track your symptoms so you can find relief. Sarah is a world leader in large-scale human nutritional studies, associate professor in nutrition at King’s College London and Chief Scientist at ZOE.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes

00:00 34 symptoms of menopause

01:50 Quick fire questions

03:48 A scary moment on live TV

07:25 Feeling shame in menopause

08:20 What’s happening to your hormones?

12:40 12 months without a period

14:01 How long do symptoms last?

15:31 New science on symptoms

24:40 How estrogen changes fat distribution

29:10 Gut microbiome and menopause

36:00 Menopause symptoms in the workplace

48:18 Easy menopause food hacks

51:50 Brand new symptom tracker

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

ZOE Studies on Menopause: abstracts

Mentioned in today's episode

Menopause: Introducing a new way to understand your experience

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

Episode transcripts are available here.

Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper

Tue, 03 Dec 2024 12:06:00 -0000

How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures.

So, what can you do to keep your bones strong as you age?

Professor Tim Spector & Professor Cyrus Cooper explain how you can tailor your lifestyle to maintain a strong skeleton.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE:

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

Listen to the full episode here.

The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz

Thu, 28 Nov 2024 12:06:00 -0000

We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients.

Today’s guest is Carleigh Bodrug. Carleigh’s published a best-selling cookbook with over 140 recipes made from food scraps you might otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has more than 10 million followers.

She’s joined by Dr. Will Bulsiewicz. Will is a board-certified gastroenterologist and ZOE’s U.S. Medical Director. He reveals the hidden nutritional value of these food scraps, and how ‘scrappy cooking’ can get you eating that all-important 30 plants per week.

You’ll walk away from today’s episode saving your money and the planet, all while eating more plants.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes:

00:00 Don’t throw these away

01:39 Quick fire questions

04:06 Why we waste so much?

07:49 The truth about ‘best before’

09:39 This reduces your grocery bill

10:58 Why we need more plants

14:05 Which part of the food is edible?

16:12 The beetroot example

20:25 How to store food safely

23:33 Uncooked vs cooked food

25:09 What to do with coffee grounds

27:40 What is sprouting?

36:50 The power of aquafaba

39:07 No.1 most wasted food

40:02 Make the most of bread

45:33 The lost art of cooking

46:25 Carleigh’s 4 base meals

50:15 How to do meal prep

53:15 Soup: is it nutritious?

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

The Food For Life Cookbook by Prof. Tim Spector

Mentioned in today's episode

Carleigh's sprouting video will be coming soon!

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

Episode transcripts are available here.

Recap: Boost health by defeating stress | Dr. Rangan Chatterjee

Tue, 26 Nov 2024 12:06:00 -0000

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new.

However, our failure to manage this stress could be harming our health.

Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy.

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📚 Books from our ZOE Scientists:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE:

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

Listen to the full episode here.

5 years after COVID, what did we learn? | Dr. Tim Spector

Thu, 21 Nov 2024 12:06:00 -0000

The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic?

Professor Tim Spector, one of the world’s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and vaccines in the early stages. We’ll reflect on ZOE’s role - collecting data from millions of people on their symptoms, identifying COVID hotspots and shaping public understanding of the virus.

Then we discuss the possibility of the next pandemic, and how we can individually protect ourselves against it. By the end of this episode, listeners feel more equipped to stay safe in the face of another global pandemic.

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Timecodes

00:00 What did we learn from COVID?

01:44 Quickfire questions

04:22 ZOE's response to the pandemic

10:10 5 crucial days

14:06 How new symptoms were discovered

23:40 Did the virus come from a lab?

28:00 Were face masks worth it?

29:02 The data on lockdowns

36:01 The economic costs

37:50 Effectiveness of vaccines

40:04 Side effects of vaccines

46:10 Is there a cure for Long COVID

48:39 The role of food choices

51:24 How to fight off infections

52:30 The risks of junk food

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

The WHO estimates of excess mortality associated with the COVID-19 pandemic (2022), published in Nature

Mentioned in today's episode

Long COVID: major findings, mechanisms and recommendations (2023), published in Nature Reviews Microbiology

The role of COVID-19 vaccines in preventing post-COVID-19 thromboembolic and cardiovascular complications

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

Episode transcripts are available here.

8 foods that soothe anxiety | Dr. Uma Naidoo

Thu, 14 Nov 2024 12:06:00 -0000

1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut.

Today, we’ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people.

Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School.

Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 Change your diet to beat anxiety

01:23 Quickfire questions

02:52 What is anxiety?

05:58 Are humans more anxious now than in the past?

08:50 This is where anxiety occurs in the brain

11:29 The gut-brain connection

12:45 Serotonin: the happiness hormone

20:05 How gut bacteria impact the brain

21:20 What happens 2 hours after stress?

23:10 Foods that disrupt dopamine pathways

24:50 Is food addiction real?

30:35 How chronic stress affects hunger

34:00 The importance of feeding good gut microbes

41:00 Eat more of these vegetables

45:02 How to overcome diet anxiety

49:20 How to use Uma’s ‘Calm’ approach

53:13 The anti-anxiety plate

Find Uma's Cauliflower Tikka Massala recipe here

Get Uma's latest book 'Calm Your Mind With Food'

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE

Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine

Mentioned in today's episode

Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review (2020), published in BMC Psychiatry

A review of dietary and microbial connections to depression, anxiety, and stress (2018), published in Nutritional Neuroscience

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

Episode transcripts are available here.

Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry

Tue, 12 Nov 2024 13:06:00 -0000

Today we’re discussing how the food we eat can lower cholesterol.

It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age.

So, how can we break this trend?

Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say she knows a thing or two about heart health and cholesterol.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

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

Listen to the full episode on Apple or Spotify

Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah Berry

Thu, 07 Nov 2024 12:06:00 -0000

A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery.

What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could alleviate symptoms of the most common gynecological diseases.

Dr Jennifer Ashton is former Chief Medical Correspondent at ABC News and is a double-board certified OBGYN. She joins us today to discuss ‘nutritional gynecology’, a term she coined after realizing multiple women’s health issues have a direct relationship to nutrition.

Alongside Jen is King’s College London professor and ZOE’s Chief Scientist Sarah Berry. Sarah shines light on the growing evidence of the role of nutrition in offsetting uncomfortable, and sometimes dangerous, symptoms of menopause.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes:

00:00 What you eat matters

02:00 Quickfire questions

04:05 What gets treated in gynecology?

07:19 What is the vaginal microbiome?

11:30 This affects the vaginal microbiome

13:46 The new field of nutritional gynecology

15:57 Does estrogen affect appetite?

17:19 The gut bacteria that breaks down estrogen

21:22 How food impacts puberty

23:21 Do glucose spikes affect pregnancy?

28:35 Symptoms of PCOS

33:00 Dr Jen explains endometriosis

37:20 Does diet affect these conditions?

42:00 How to test diet changes on yourself

📚Books by our ZOE Scientists

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Studies relevant to this episode

Diet and Nutrition in Gynecological Disorders: A Focus on Clinical Studies (2021, published in Nutrients

Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome (2013), published in Clinical Science

Weight Regulation in Menopause (2022), published in Menopause

Menopause, the gut microbiome, and weight gain: correlation or causation? (2020), published in Menopause

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

Episode transcripts are available here.

Recap: How much protein do you need? | Prof. Christopher Gardner

Tue, 05 Nov 2024 12:06:00 -0000

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch.

In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging.

But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much?

Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has published widely on the relationship between protein and our health.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode on Apple or Spotify

4 immunity tips for healthy ageing | Dr. Jenna Macciochi

Thu, 31 Oct 2024 12:06:00 -0000

Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced.

In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case for the ‘good bugs’ in our gut microbiome, the role of micronutrients and how our immune system isn’t born, but made.

We'll also tackle the age-old question: do we really need Vitamin C supplements?

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

01:21 Quickfire questions

04:51 What is the immune system?

06:49 How your immune system works

09:35 What are natural killer cells?

14:18 Is your immune system inherited?

16:42 The impact of sleep and stress

19:53 Cancer and immunotherapy

28:23 This can trigger inflammation

30:25 Are vitamin C supplements worth it?

31:30 Foods to empower your immune system

40:10 How inflammation affects your brain

44:10 New science of the impact of stress

48:52 Immunity and your body clock

📚 Get Jenna's book Your Blueprint for Strong Immunity

📚 Books by our ZOE Scientists:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Mentioned in today’s episode:

“Immune Boosting” in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology

Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews

Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research

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

Episode transcripts are available here.

Recap: What time of day are your muscles strongest? | Prof. Karyn Esser

Tue, 29 Oct 2024 16:06:00 -0000

Today we’re discussing why muscle strength is so important to our health.

Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.

We kick off with a surprising quirk of human anatomy. Did you know that there’s one time of day when we’re all at our strongest?

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

The Science of Plant-based Nutrition

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

Listen to the full episode on Apple or Spotify

Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica Amati

Thu, 24 Oct 2024 15:29:00 -0000

As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.

So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well.

Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE’s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today’s conversation.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 Food shopping is a struggle

01:53 Quickfire questions

04:10 What’s the problem with children’s food?

10:05 Why more kids are at the dentist than ever before

12:32 Can you trust food labels?

19:35 How to improve your child’s lunchbox

23:55 Stress-free ways to keep your kids healthy

25:48 Healthy kids food on a budget

29:05 Make your home a healthy food environment

36:23 Healthy breakfast ideas for kids

39:52 Should you give your kids cereal?

Rhiannon's latest books:

The Science of Nutrition

Books from our ZOE Scientists:

Bite Back 2030 Report 'Are food giants rigging the system against child health?'

Mentioned in today’s episode:

ZOE’s famous pancake recipe

Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify

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

Episode transcripts are available here.

Recap: Tips to build better food habits | James Clear

Tue, 22 Oct 2024 11:06:00 -0000

Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick?

Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free ZOE resources to try:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

28-day Fast Start: Day By Day

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

Listen to the full episode on Apple or Spotify

Menopause ruins sleep and sex - here’s how to fix it | Dr. Kameelah Phillips and Prof. Sarah Berry

Thu, 17 Oct 2024 11:06:00 -0000

Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle?

In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause. Her energy and positivity will empower you to thrive in this stage of life. Kameelah is joined by ZOE’S Chief Scientist Professor Sarah Berry who shares details of ZOE’s groundbreaking new menopause research.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 The silent consequences of menopause

01:40 Quickfire questions

04:06 When does menopause start?

05:08 What causes hormonal chaos?

10:20 Biggest menopause myths

12:30 ZOE’s new menopause research

19:52 Does menopause lower libido?

24:16 Sex myths in menopause

25:14 Does testosterone increase libido?

29:15 How menopause affects sleep

38:59 Does exercise impact sleep and sex?

42:08 Weight loss during menopause

43:19 Does HRT affect sleep and intimacy?

Books by our ZOE Scientists:

Mentioned in today's episode:

Menopause Is a Key Factor Influencing Postprandial Metabolism, Metabolic Health and Lifestyle: The ZOE PREDICT Study (2022), published in Current Developments in Nutrition
Diet may counteract menopause metabolism change, ZOE study shows (2024), published by ZOE
Menopause weight gain and why you should stop dieting (2024), published by ZOE
Spotlight on the Gut Microbiome in Menopause: Current Insights (2022), published in International Journal of Women’s Health
Sleep disturbances may contribute to weight gain in menopause (2021), published by Endocrine Society

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

Episode transcripts are available here.

Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati

Thu, 10 Oct 2024 16:22:00 -0000

Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?

In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.

Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

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Timecodes:

00:00 The sunshine vitamin

01:50 Quickfire questions

04:05 What is vitamin D?

07:12 Is sunlight the best source of vitamin D?

09:40 Does vitamin D keep my bones strong?

15:34 Are vitamin D levels a marker of good health?

20:00 What counts as normal levels of vitamin D?

24:42 Supplement controversy

29:10 Do calcium supplements help bones?

31:29 Can I take too much vitamin D?

37:50 Could vitamin D prevent these health conditions?

42:54 Tim’s sunscreen controversy

46:46 Vitamin D and immunity

Books by our ZOE Scientists:

Mentioned in today’s episode:

The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology
Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International
Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal

Other ZOE Science & Nutrition episodes to try:

What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify
Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify

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

Episode transcripts are available here.

Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake

Tue, 08 Oct 2024 11:06:00 -0000

Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits.

So, how can we take advantage of this mushroom magic?

Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Free resources from ZOE:

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

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

Listen to the full episode here

The truth about protein shakes, according to science | Dr Federica Amati

Thu, 03 Oct 2024 11:06:00 -0000

Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.

But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?

Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Are protein shakes worth it?

01:30 What is protein?

02:59 The liver's surprising role

03:32 Why do we need protein?

05:01 You probably don’t need more protein

07:30 Can I get enough protein from plants?

09:15 The protein supplement explosion

11:20 Are protein bars ultra processed?

15:30 Does extra protein promote weight loss?

17:33 Should I drink protein shakes?

Books by our ZOE Scientists

Mentioned in today's episode

Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition
Amino acids and immune function (2007), published in British Journal of Nutrition
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine
Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients
The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog
Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology

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

Episode transcripts are available here.

Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector

Tue, 01 Oct 2024 11:04:00 -0000

Today we’re discussing ultra processed food.

Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.

But why are these foods so addictive?

Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Free resources from ZOE:

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

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

Listen to the full episode here

Simple ways to improve gut health | Dr. Karan Rajan

Thu, 26 Sep 2024 11:06:00 -0000

Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms.

On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on people’s bowels. Karan will reveal how our GI issues impact way more than just our poo.

Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it’s so hard for doctors to understand IBS.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 Your second brain is in your gut

01:39 Quickfire questions

03:50 Why your gut is more than your stomach

05:41 Why is digestion so important?

08:23 How your nervous system impacts gut health

12:17 Common ways we irritate our gut microbiome

17:11 Antibiotics and gut health

23:30 Why gut health starts at birth

27:25 The mystery of IBS

30:19 IBS vs IBD

35:07 Why is bowel cancer on the rise?

37:19 How to keep your gut happy

41:32 Do probiotic supplements work?

45:48 Why fermented foods are so powerful

48:01 Can good gut health improve mental health?

49:30 How often should you go to the toilet?

54:50 Should we hold in farts?

Get Karan's book 'This Book Could Save Your Life' here

Mentioned in this episode:

Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology
IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders
Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 – insights from the China study (2023, published by Journal of Global Health

Other ZOE Science & Nutrition episodes you might like:

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

Episode transcripts are available here.

Recap: Is honey really better than sugar? | Dr. Sarah Berry

Tue, 24 Sep 2024 11:06:00 -0000

Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings?

Or are we jumping out of the frying pan and into the fire?

Professor Sarah Berry is here to explain the science of sugar.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry

Thu, 19 Sep 2024 11:06:00 -0000

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge.

Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes:

00:00 Can chocolate be healthy?

01:32 Quickfire questions

03:37 From cacao bean to chocolate bar

05:30 What is cocoa butter?

08:03 Healthy chemicals in chocolate

09:19 Is chocolate healthier than other treats?

14:16 Why chocolate melts in your mouth

16:20 Chocolate and cholesterol

23:30 Why savouring flavour improves health

23:25 Can we trust the chocolate industry?

33:00 Is mainstream chocolate healthy?

40:30 The unhealthiest ingredient in chocolate

43:45 Craft chocolate tasting session

44:45 How to make your chocolate last longer

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

Episode transcripts are available here.

Recap: How to heal your gut health after taking antibiotics | Prof. Tim Spector

Tue, 17 Sep 2024 10:23:00 -0000

Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too.

Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome?

Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah Berry

Thu, 12 Sep 2024 11:06:00 -0000

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils.

So why is there so much fear? And are any of the accusations true?

In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic.

Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Seed oils are in everything

02:07 Quickfire questions

03:29 What is seed oil?

05:31 Are seed oils full of chemicals?

10:41 Why are seed oils everywhere?

12:46 3 types of fat you should understand

19:32 Are seed oils toxic?

24:03 Is omega 6 dangerous?

26:57 These fats reduce disease risk

29:24 Key seed oil science

37:15 Are seed oils unnatural?

44:57 Seed oil vs palm oil

49:50 Is it safe to cook with seed oil?

Books by our ZOE Scientists

Free resources from ZOE:

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

Episode transcripts are available here.

Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann

Tue, 10 Sep 2024 14:11:00 -0000

Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.

We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?

Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Davina McCall: Make this choice every day to reduce menopause symptoms

Thu, 05 Sep 2024 11:06:00 -0000

Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms.

Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us.

Together with ZOE’s Chief Scientist, Prof. Sarah Berry, we’re having an honest and open conversation about perimenopause and menopause.

🤲 MenoScale Calculator - Track your menopause symptoms with our free tool 👉 zoe.com/menoscale

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

Follow ZOE on Instagram here.

Timecodes

00:00 Every woman goes through this

02:20 Quickfire questions

04:25 Davina’s menopause experience

14:16 What happens during menopause

15:20 The impact of estrogen decline

17:40 How long does perimenopause last?

18:30 Is there a blood test for menopause?

24:20 What menopause symptoms are most common?

32:35 Does everyone get symptoms?

35:54 Does menopause increase disease risk?

39:15 Should you consider HRT?

45:30 Davina’s life changing experience

47:40 ZOE’s new study on diet and menopause

52:33 Can ZOE membership improve menopause symptoms?

54:26 Can supplements improve menopause symptoms?

56:21 Gut microbiome health in perimenopause

58:26 Davina’s tips for exercise in menopause

Free resources from ZOE:

Mentioned in this episode:

Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine
Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition
Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology
Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology
Treating menopause — MHT and beyond (2022), published in Nature
The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism

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

Episode transcripts are available here.

Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell

Tue, 03 Sep 2024 15:15:00 -0000

Bread has been a staple of our diet for literally thousands of years.

Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.

But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector

Thu, 29 Aug 2024 11:06:00 -0000

Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants.

Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious.

Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber.

You’ll finish this episode inspired, empowered and likely... hungry.

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Thirty plants every week?

01:57 Quickfire questions

05:04 What happens when we digest plants?

08:43 Why are plants so different?

11:28 Why eating the rainbow is important

18:42 Why 30 plants?

22:13 How much fiber should you eat a day?

25:53 The science that proves the power of plants

32:00 How to get more plants in your diet

34:45 How to get more plants on-the-go

38:36 Plant-based cooking made simple

46:45 Are dried and frozen plants just as nutritious?

47:51 How does cooking affect plants

48:56 What to do with your leftovers

49:44 Do mushrooms count as plants?

51:06 How important is organic food?

55:40 Hugh’s showstopper dish

57:16 Surprise taste-test from Hugh’s garden

Books

Free resources from ZOE:

Mentioned in today's episode

American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology
Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund
Adults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & Prevention
Why 5 A Day? (2022), published by NHS
Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO
Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer
Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation

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

Episode transcripts are available here.

Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry

Tue, 27 Aug 2024 11:06:00 -0000

You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier?

Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector

Thu, 22 Aug 2024 11:06:00 -0000

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame?

In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.

Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health.

Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder.

🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:14 Quickfire questions

02:39 What is glucose?

07:50 What are blood sugar spikes?

09:15 Are lots of spikes dangerous?

10:45 What happens when your blood sugar spikes?

14:03 Should I worry about blood sugar levels?

15:11 HbA1c and fasting glucose explained

19:30 What are CGMs?

23:24 How breakfast impacts the rest of your day

29:07 Eat these foods first

33:12 Can physical activity reduce spikes?

35:46 How gut microbiome and blood fat play a role

41:39 The risks of ultra-processed foods

Find more from Jessie at glucosegoddess.com

Books by our ZOE Scientists:

Free resources from ZOE:

Studies relevant to this episode:

CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism.
Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia.
Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.
Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM

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

Episode transcripts are available here.

Recap: Why nuts make you healthier | Professor Sarah Berry

Tue, 20 Aug 2024 11:06:00 -0000

Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet.

She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Why one in ten children have a food allergy | Dr. Gideon Lack

Thu, 15 Aug 2024 11:06:00 -0000

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.

In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies.

Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death.

Gideon is Professor of Paediatric Allergy at King’s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries.

🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Allergies are on the rise

01:30 Quickfire questions

05:02 Allergies vs intolerances

06:48 Do allergies only develop in childhood?

11:18 Why allergic reactions happen

15:33 Hay fever and asthma

18:28 How to spot birch pollen allergy

19:58 Which allergies do children develop?

26:50 Gideon’s light bulb moment

32:16 Does eczema play a role?

36:36 The importance of the gut microbiome

45:08 How to protect your baby

50:05 Skin and allergies

54:06 Should nuts be banned on planes?

57:49 The truth about airborne allergens

Books by our ZOE Scientists:

Free resources from ZOE:

Studies related to today’s episode:

Self-Reported Prevalence of Allergies in the USA and Impact on Skin—An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health
Trends in Allergic Conditions Among Children: United States, 1997–2011, published by US National Center for Health Statistics
Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy
Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine
Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine
Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria
Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology

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

Episode transcripts are available here

Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector

Tue, 13 Aug 2024 11:06:00 -0000

Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.

As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking about improved blood sugar control, heart health, and mood.

But practically, how do you get started with fasting?

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

How to lower cholesterol in 10 days | Prof. Sarah Berry

Thu, 08 Aug 2024 11:06:00 -0000

Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.

Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.

Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program.

🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

01:40 Quickfire questions

04:01 What is cholesterol?

05:50 LDL vs HDL cholesterol

11:35 How diet affects cholesterol

13:55 Which fats should you increase?

16:00 Why do some people have high LDL levels?

18:40 The gut microbiome and cholesterol

20:37 What is ApoB?

24:00 Why don’t all doctors measure ApoB?

25:50 Why triglycerides matter to your health

29:30 Triglycerides and post-meal responses

30:45 Which foods can help lower cholesterol?

33:20 Saturated fat explained

35:30 How refined carbs affect cholesterol

39:50 Can you trust ‘low fat’ food labels?

41:15 The benefits of whole grain carbohydrates and fibre

45:03 Sarah’s personal view on statins

48:13 Cholesterol levels in postmenopausal women

Books by our ZOE Scientists:

Free resources from ZOE:

Mentioned in today's episode

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

Episode transcripts are available here.

Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry

Tue, 06 Aug 2024 12:06:00 -0000

There seem to be good arguments for and against eating dairy.

But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions.

In this episode, our two resident professors join us to unpack what the science says about dairy and your health.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Olive oil: How to unlock health benefits | Prof. Tim Spector & Elizabeth Berger

Thu, 01 Aug 2024 11:06:00 -0000

Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil.

Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value.

In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple.

Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world’s top 100 most-cited scientists and ZOE's scientific co-founder.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram

Timecodes

00:00 Introduction

01:05 Quick fire questions

03:15 How is olive oil made?

04:25 The 4 grades of olive oil

11:20 Olive oil in Mediterranean diets

13:15 The science behind healthy olive oil

16:35 Why we need healthy fats

21:05 What are polyphenols?

23:06 Extra virgin vs regular olive oil

27:03 Is there food industry misinformation about olive oil?

25:55 The power of seasonal eating

26:50 The best time to buy olive oil

28:00 The biggest myths about olive oil

31:25 How to properly store olive oil

33:00 How long do the health benefits last?

39:10 Is it safe to cook with extra virgin olive oil?

42:55 Tasting session of 3 extra virgin oils

55:10 How to identify high-quality olive oil

57:30 Tips to get more olive oil in your diet

Books by our ZOE Scientists:

Free resources from ZOE:

Mentioned in today's episode

Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients 2023
Is There More to Olive Oil than Healthy Lipids?, published in Nutrients 15
Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness
Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition volume 77
Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews
What do polyphenols do, and where can I find them?, published by ZOE
What is fat, and how much do you need?, published by ZOE
Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, published by Acta Scientific Nutritional Health

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

Episode transcripts are available here.

Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFs

Tue, 30 Jul 2024 11:06:00 -0000

While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story.

Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Why are young people getting colon cancer? | Dr. Andy Chan

Thu, 25 Jul 2024 11:06:00 -0000

Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group.

In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame.

Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk.

Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

04:00 What is colon cancer?

05:20 How does cancer develop?

08:50 How common is colon cancer?

11:00 Demographics and shifting trends

14:00 Leading cause of cancer death for men under 50

15:32 Why are cancer rates rising in younger people

17:10 The role of diet and obesity

19:40 Does alcohol have an impact?

21:10 What is metabolic health and why does it matter?

25:10 Gut health and colon cancer

27:50 Evidence from animal studies

33:43 Why overuse of antibiotics can be harmful

38:15 Screening recommendations and methods

44:40 Can changing your diet reduce risk?

49:50 Should we avoid red meat?

53:28 Does physical activity reduce risk?

Books by our ZOE Scientists:

Free resources from ZOE:

Mentioned in today’s episode:

Influence of the Gut Microbiome, Diet, and Environment on Risk of Colorectal Cancer, from Gastroenterology
Reducing Risk for Colorectal Cancer, from Center for Disease Control & Prevention
Colorectal cancer statistics, 2017, from CA Cancer Journal
Association Between the Sulfur Microbial Diet and Risk of Colorectal Cancer, from Gastroenterology and Hepatology
Fusobacterium nucleatum and colorectal cancer: From phenomenon to mechanism, from Frontiers in Cellular and Infection Microbiology

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

Episode transcripts are available here.

Recap: Exercise and your blood sugar | Prof. Javier Gonzalez

Tue, 23 Jul 2024 11:06:00 -0000

Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don’t worry, you don’t have to become an Olympic Weightlifter to do it.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz

Thu, 18 Jul 2024 11:06:00 -0000

Did you know you can build muscle just as effectively with plant protein as with animal protein?

In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.

In today’s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

06:20 What is protein?

08:01 Essential amino acids explained

09:30 The role of protein in building muscle

11:00 Why muscles matter

12:05 Optimising protein intake for health

14:30 Protein and healthy aging

15:48 Best sources of protein

21:35 Animal vs plant protein sources

28:35 How to achieve fitness goals with plant protein

33:45 Which plants have high levels of protein?

38:07 Is gut health linked to muscle mass?

40:35 How to introduce more plant-based foods into your meals

44:54 New Harvard study on protein intake and healthy ageing

47:55 How much protein is in eggs and dairy?

51:24 Concerns about ultra-processed foods

Books

Buy Simon's book The Proof Is In The Plants
Buy Will’s book Fiber Fueled

Free resources from ZOE:

Mentioned in today's episode

Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023
Improving the bioavailability of nutrients in plant foods at the household level, published in PNS
Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J
Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition
A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in British Journal of Nutrition

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

Episode transcripts are available here.

Recap: Improve blood vessel health to slow aging | Dr William Li

Fri, 12 Jul 2024 11:06:00 -0000

Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li.

Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

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

Listen to the full episode here

Hidden health risk? The truth about emulsifiers with Dr. Federica Amati

Thu, 11 Jul 2024 11:06:00 -0000

Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe?

In today’s episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods.

Dr Federica Amati is a King’s College London researcher and a registered nutritionist. She is also a 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

00:00 Introduction

01:10 What are emulsifiers doing in our food?

02:15 How common are emulsifiers in our food?

02:52 What to look out for on packaging

03:55 What are emulsifiers made from?

04:36 How emulsifiers work

09:50 Are emulsifiers bad for us?

10:40 Emulsifiers and our gut health

11:50 New risks emerging from human studies

14:50 How to reduce emulsifiers in your diet

Buy Federica’s book: Every Body Should Know This

Free resources from ZOE:

Mentioned in today’s episode:

Food additive emulsifiers: a review of their role in foods, Nutrition Reviews
Emulsifiers Impact Colonic Length in Mice and Emulsifier Restriction is Feasible in People with Crohn’s Disease, Nutrients 2020
Food Additive Emulsifiers and Their Impact on Gut Microbiome, Permeability, and Inflammation, Journal of Crohn's and Colitis
Bacterial Overgrowth and Inflammation of Small Intestine After Carboxymethylcellulose Ingestion in Genetically Susceptible Mice, Inflammatory Bowel Diseases

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

Episode transcripts are available here.

Recap: The top foods high in pesticides | Prof. Tim Spector

Fri, 05 Jul 2024 11:06:00 -0000

Today we’re talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods.

Professor Tim Spector is here to tell us how to avoid giving these to our families.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

- Food For Life by Prof. Tim Spector

- Every Body Should Know This by Dr Federica Amati

Mentioned in the episode:

Dirty Dozen and Clean 15

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

Listen to the full episode here

Can NASA research help fight cancer? | Dr Jessica Scott

Thu, 04 Jul 2024 11:06:00 -0000

What do astronauts and cancer patients have in common?

Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessica’s studies into exercise could hold the key to a long and healthy life post-diagnosis.

Dr Jessica Scott started her career at NASA where she spent 7 years designing exercise programs for astronauts in outer space. Now, as the principal investigator at the world-leading Memorial Sloan Kettering Cancer Center, she is using her unique skillset in the fight against cancer.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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Timecodes:

00:00 Introduction

01:32 Quickfire questions

03:10 Health challenges for astronauts

07:19 Impact of exercise on astronauts

10:43 NASA’s exercise program

14:28 Transition to cancer research

15:40 Exercise and cancer treatment

17:10 Side effects of cancer treatments

23:13 Studies on the benefit of exercising alongside cancer treatment

26:27 Tailoring exercise to the individual

28:10 Global perspectives on exercising alongside cancer treatment

29:47 Understanding different types of exercise

33:26 Implementing NASA's non-linear exercise training techniques

41:04 The next steps for Jessica’s research

42:45 Episode summary

Books by our ZOE Scientists:

Studies related to today’s episode:

Cancer Survivorship Statistics from The National Cancer Institute https://cancercontrol.cancer.gov/ocs/statistics#stats
Multisystem Toxicity in Cancer: Lessons from NASA’s Countermeasures Program from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380275/
A randomised trial comparing the effects of moderate versus moderate to high-intensity aerobic training in women with operable breast cancer from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965727/
Effects of exercise countermeasures on multisystem function in long duration spaceflight astronauts from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9898566/
Cardiovascular Disease Risk Among Cancer Survivors: The Atherosclerosis Risk In Communities (ARIC) Study from The National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/35772913/

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Episode transcripts are available here.

Obesity and the new science of weight loss | Dr. Louis J Aronne

Thu, 27 Jun 2024 11:06:00 -0000

Obesity is a physiological condition that can be managed with the right education and treatment.

In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment.

Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results.

Louis J. Aronne, M.D. is a leading authority on obesity and its treatment. He’s a former president of The Obesity Society, which publishes the peer-reviewed scientific journal Obesity, of which Dr. Aronne is an associate editor. He has also authored more than 60 papers and book chapters on the topic.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 Introduction

01:01 Quickfire questions

03:51 What is obesity?

05:06 What’s the difference between overweight and obesity?

07:38 Why has there been such a quick rise in obesity?

10:55 Why it’s not just a lack of willpower

13:50 The complexity of weight regulation

15:54 What is Leptin and why is it so important for weight control?

19:51 The brain’s role in weight regulation

20:36 Curing obesity in animal studies

22:29 Why hunter-gatherers did not gain weight

23:58 Natural experiments in weight gain and loss

26:01 How medications can cause weight gain

28:42 The impact of calorie restriction diets

30:13 Reducing diabetes risk through weight loss

34:10 Research into medications as a tool for weight loss

38:36 How well do weight loss drugs work?

41:38 The future of weight loss drugs

43:51 Will you regain the weight if you stop taking weight loss drugs?

48:08 Can obesity be avoided without the use of drugs?

49:42 Concerns about weight loss drugs

Books by our ZOE Scientists:

Mentioned in today's episode:

Persistent metabolic adaptation 6 years after "The Biggest Loser" competition in Obesity
The Finnish diabetes prevention study (DPS) in Diabetes Care
The National Diabetes Prevention Program of the Centers for Disease Control and Prevention (CDC)

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

Episode transcripts are available here.

Fix your body clock to improve long term health with Prof. Satchin Panda

Thu, 20 Jun 2024 11:06:00 -0000

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease.

In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice.

Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Timecodes:

00:00 Introduction

01:00 Quickfire questions

03:02 What are circadian rhythms?

03:48 How do we know about circadian rhythms?

04:44 Are all body parts on a 24 hour clock?

06:40 How the body enters sleep mode

09:25 What happens during sleep?

12:08 Why you’re not sleeping enough

13:30 The surprising impact of daylight savings time

17:00 Circadian rhythms aren’t just about light

19:55 The dangers of shift work

21:20 Should you go to bed at sunset?

25:40 Why should stop snacking at night

26:10 Satchin’s famous mice study

33:00 The best eating window for health

37:27 Does intermittent fasting promote better food choices?

40:40 Should you drink black coffee when you wake up?

Satchin’s books:

Books by our ZOE Scientists:

Studies referenced in today’s episode:

Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy Longevity
Neuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience
Learning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer
The Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato

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

Episode transcripts are available here.

Remembering Michael Mosley: 4 habits that changed his life

Thu, 13 Jun 2024 11:26:00 -0000

After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:

If you had to do just one thing to improve your health, what would it be?

Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.

Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership.

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Timecodes:

00:00 Tim Spector's tribute to Michael

01:01 Introduction

01:55 Quick Fire Questions

05:15 Are cold showers good for you?

06:48 How long do you need to be immersed in cold water for the benefits to work?

8:20 Can cold showers improve mental wellbeing?

11:30 Potential dangers of cold water swimming

12:45 Do cultural differences present different outcomes across the world?

13:58 Can these small stressors help us?

14:27 What is the theory behind this working?

16:15 Will this work for everyone or is this very personalized?

18:30 What effects does breathing have on your health?

19:55 How breathing exercises affect our brain

22:27 How do you keep up the breathing exercises?

23:27 ZOE app breathing exercise

25:40 Is there a difference between breathing through your nose and your mouth?

27:20 How important are plants and nature for our health?

30:25 Can exposure to nature improve things like mental health and even gut health?

32:00 Can herbs also help improve our health?

32:47 What are the benefits of exercise?

33:30 What are endo-cannibinoids?

34:41 Are preferences for exercise genetic?

36:12 Is it endorphins that make us feel good after / during exercise?

37:31 How exercise affects us is extremely personalized

39:42 How do we encourage people who don't enjoy exercise to do it?

41:13 Tips to improve your exercise routines

44:08 Are there benefits to walking downhill?

46:42 Summary

Michael Mosley’s book 'Just One Thing' is available to buy here

Episode transcripts are available here

Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

Thu, 06 Jun 2024 11:06:00 -0000

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns.

In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?

Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 Introduction

01:25 Quickfire questions

03:50 What is a meat alternative?

05:22 What's driving the trend for more alternatives?

07:47 Should you eat less red meat?

08:38 What is in meat alternatives?

10:22 Traditional meats vs meat alternatives

13:41 Are meat alternatives ultra-processed?

14:47 Latest scientific studies

23:56 What were the findings?

29:48 Is the quality of the protein as good as real meat?

34:00 Are meat alternatives healthy?

38:53 Are whole food based meat alternatives healthier?

40:05 What are the practical tips around meat alternatives?

43:21 How do ultra-processed foods come into this?

45:23 What are other ways people can transition away from red meat?

50:33 What are the differences between bad and good quality meat?

📚 Books from our ZOE Scientists:

Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Fibre Fuelled by Dr Will Bulsiewicz

Studies referenced in today’s episode:

Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition.
SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal.

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

Episode transcripts are available here.

Menstruation: Science, medicine and mythology

Thu, 30 May 2024 11:06:00 -0000

Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “The internet’s gynecologist” Dr. Jen Gunter is here to usher in a new era where people understand – and can advocate for – what they need as their body changes each cycle.

Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health.

Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ‘The Vagina Bible’ and ‘The Menopause Manifesto’ were both New York Times bestsellers. Her 2024 book ‘Blood’ tackles the science, medicine and mythology of menstruation.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:26 Quickfire questions

02:31 Shame culture around menstruation

04:20 The evolution and purpose of the menstrual cycle

06:30 Menstrual cycle mechanics

11:08 Understanding heavy periods and iron deficiency

14:01 Addressing period pain and discomfort

21:39 Diet, appetite, and periods: what's the connection?

26:09 Understanding PMS and PMDD

27:55 PMS causes and symptoms

30:52 Treatment options for PMS and PMDD

31:51 Demystifying polycystic ovarian syndrome (PCOS)

35:42 The role of diet and obesity in PCOS

37:32 Advice for managing PMS

40:19 Menstrual cramps and pain management

47:08 Iron supplementation strategies

📚 Dr. Jen Gunter’s books:

📚 Books from our ZOE Scientists:

Every Body Should Know This by Dr Federica Amati
Recipes for a Better Menopause by Dr Federica Amati
Food For Life by Prof. Tim Spector

Studies related to today’s episode:

Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020, from the Journal of the American Medical Association
The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data, from The American Journal of Pathology

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

Episode transcripts are available here.

Why dementia could start in your blood vessels with Dr. William Li

Thu, 23 May 2024 11:06:00 -0000

55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.

Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.

In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

If you want to uncover the right foods for your body, 👉 zoe.com/podcast, for 10% off your membership.

Follow ZOE on Instagram

Timecodes

00:00 Introduction

01:23 Quickfire questions

03:30 Understanding dementia and Alzheimer's disease

04:50 Dementia versus ageing

06:35 The role of blood vessels in brain health

07:55 How circulation affects brain function

09:23 What causes blood clots and strokes?

11:06 The importance of maintaining healthy blood vessels

12:15 The impact of lifestyle choices on brain health

15:01 What happens in our brains when we sleep?

19:35 What is the glymphatic system?

22:40 Vascular dementia may be the most common form of dementia

24:35 The role of glucose in brain function

27:10 What causes dementia and why does it happen when we get older?

29:00 Preventing dementia with lifestyle changes

31:10 What are healthy blood vessels like?

37:50 The surprising role of EPCs in brain repair

41:30 Can you slow down or reverse dementia?

52:08 The connection between gut health and brain health

51:40 The importance of exercise for brain health

56:30 How to avoid dementia

01:01:16 The link between mental health and cardiovascular disease

📚 Dr. William Li’s books:

📚 Books from our ZOE Scientists:

Relevant studies:

A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in Nature
Heart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in Science
Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial, published in The American Journal of Clinical Nutrition

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

Episode transcripts are available here.

How inflammation could age you with Prof. Philip Calder

Thu, 16 May 2024 11:06:00 -0000

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.

What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.

In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.

Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

01:20 Quickfire questions

02:55 The role of inflammation in immunity

05:30 Chronic inflammation and disease

08:30 How to measure inflammation

09:53 Low-grade inflammation and disease risk

12:30 What causes blood vessel inflammation?

15:23 What creates the narrowing of blood vessels?

17:20 How inflammation can cause blood clots, heart attacks and strokes

19:15 Inflammation and aging

21:40 Inflammation and lifestyle factors

25:07 Obesity and inflammation

28:45 Muscle loss and inflammation (sarcopenia)

30:52 The impact of meals, sugar and fats on inflammation

33:35 How diet could reduce inflammation

34:42 Why we all respond to food differently

38:42 Dietary choices to manage inflammation

40:00 What are omega-3s?

41:17 Anti-inflammatory foods

43:40 Health benefits of omega-3 fatty acids

45:55 Challenges with farmed salmon

📚 Books from our ZOE Scientists:

Mentioned in today's episode:

Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology

Omega-6 fatty acids and inflammation in PLEFA

Omega-3 fatty acids and inflammatory processes in Nutrients

Another relevant study:

Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews

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

Episode transcripts are available here.

Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

Thu, 09 May 2024 11:06:00 -0000

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.

Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.

Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:33 Quickfire questions

05:53 There is a lack of menopause training in medical school

07:02 Most women are going into menopause blind

07:43 Why menopause symptoms vary

09:30 The hormonal ‘zone of chaos’

11:45 ZOE PREDICT data on menopause symptoms

13:36 How long do perimenopause symptoms last?

17:52 Perimenopause at age 35?

18:34 Why hormone tests are worthless

20:53 The risk of chronic disease after menopause

24:53 Why does menopause increase hunger?

28:39 Why medicine and research is male-dominated

32:34 How to talk to your doctor about menopaue

34:12 Pregnancy research - 10x more extensive than menopause research!

35:14 Mary Claire’s toolkit of strategies for menopause

36:34 What are the long-term health benefits of hormone replacement therapy?

38:36 Is HRT safe for most women?

42:47 Brand new ZOE study results: diet and menopause

49:16 Top 3 tips to help with symptoms

54:34 What is ‘frozen shoulder’ and how can you treat it?

📚 Mary Claire's book

The New Menopause

📚 Books from our ZOE Scientists

Mentioned in today's episode

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

Episode transcripts are available here.

The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

Thu, 02 May 2024 11:06:00 -0000

In today’s episode we’re uncovering the medicines hiding in your kitchen.

Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves.

Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spices for Your Family Table’. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes.

Want to make Kanchan’s show stopper spice dish? Find the recipe here.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:26 Quickfire questions

03:08 What are spices?

03:43 Polyphenols in spices

07:25 Spices and your health

11:01 Cinnamon and blood sugar control

14:49 Anti-inflammatory benefits of spices

21:08 A practical guide to using spices

31:40 Reviving old spices

33:11 The wonders of ginger: from morning sickness to gut health

35:56 Spiced cooking tips

37:41 Breakfast ideas: add spices to start your day

39:44 Simple spicy snacks

42:05 Dinner delights: spicing up main meals

44:11 Spices for kids

46:24 Spiced drinks: from chai to golden milk

48:24 The ultimate spice dish

Studies related to today’s episode:

Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study published in Trials
Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of Phytomedicine
Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition
Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research
Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and Nutrition

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

Episode transcripts are available here.

Foods for every decade of life with Dr. Federica Amati

Thu, 25 Apr 2024 11:06:00 -0000

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.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram

Timecodes

00:00 Introduction

01:17 Quickfire questions

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

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

07:25 The science behind sperm health and diet

09:10 What is life course nutrition?

10:35 Why generic nutrition advice isn't enough

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

16:25 Nutritional needs in the second trimester of pregnancy

17:20 Preventing allergies during pregnancy

20:30 Nutrition in childhood and adolescence

21:00 The importance of a diverse diet for teenagers

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

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

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

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

36:00 Longevity supplement myths

37:40 Gut microbiome changes in adulthood

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

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

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

54:22 Protein needs as you age

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

59:20 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 Food
The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine
A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature

Books:

Every Body 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.

What to eat to avoid osteoporosis

Thu, 18 Apr 2024 11:06:00 -0000

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

Every 12 years, our skeletons undergo a complete transformation.

Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.

In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?

Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.

Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology.

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Timecodes

00:00 Introduction

01:21 Quickfire questions

03:08 What is osteoporosis?

06:10 Why might our bones become more fragile as we age?

08:10 Your skeleton renews itself all the time

10:30 Does menopause cause osteoporosis?

12:48 What's it like living with osteoporosis?

15:16 How common is osteoporosis in males?

16:04 What are the symptoms of osteoporosis and at what age should you get checked?

21:40 Some chilling statistics about osteoporosis

23:10 Common myths about the effects of calcium and vitamin D on osteoporosis

27:50 What is the latest science on vitamin D supplementation?

34:10 Can vitamin D and calcium ensure children’s bone density is healthy?

34:55 Osteoporosis treatment options, including new drugs

37:20 The impacts of HRT on bone density

39:30 What are the downsides to some of these treatments?

43:00 Does physical activity help to prevent fractures?

44:30 Lifestyle impacts: diet and nutrition

49:40 Can exercise make your bones stronger?

55:20 Ideal exercises to prevent osteoporosis

57:10 Cyrus and Tim’s top 3 actions to improve bone health

59:10 Summary

Mentioned in today's episode:

Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis

Relevant studies:

Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research
Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus
The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International

Books:

Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper

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

Episode transcripts are available here.

The TRUTH about intermittent fasting

Thu, 11 Apr 2024 11:06:00 -0000

What we learned from the world’s biggest intermittent fasting study.

Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.

In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating.

Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.

Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.

Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers.

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Timecodes:

01:25 Quick fire questions

03:25 What is intermittent fasting?

04:35 What are the most common types of fasting?

06:00 The circadian rhythm and fasting

08:22 The Big IF study explanation and results

13:41 Breakfast misconceptions explained

16:01 How do the Big IF study results compare to other research?

18:56 What are the health benefits of sticking to the Big IF study?

24:00 What is Tim’s intermittent fasting schedule like?

25:40 Jonathan's experience with the Big IF study

28:04 What is metabolic flexibility?

32:43 Practical advice for getting started.

35:40 Cephalic phase insulin response

40:30 Is there an ideal length for an eating window and time to start?

43:20 Can you eat whatever you want?

44:30 Can people over 70 years of age fast safely?

51:21 Summary

Mentioned in today's episode:

Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity

The Big IF Study

Books by Gin Stephens:

Fast. Feast. Repeat.

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

Episode transcripts are available here.

The best exercise routine, according to your muscle clocks with Professor Karyn Esser

Thu, 04 Apr 2024 11:06:00 -0000

Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.

As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.

Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.

In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?

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Timecodes

00:00 Introduction

00:18 Quickfire questions

02:01 Why are muscles important, particularly as we get older?

08:45 Why we all lose strength as we age

11:07 What type of exercise do we need to maintain our muscle strength as we age?

14:55 What is a circadian clock?

19:25 Everything has a circadian rhythm

21:32 Why do our muscles work on a 24-hour cycle?

24:20 Humans are stronger in the afternoon

30:24 Is there a best time to exercise?

35:01 Can exercise before or after work help shift workers with jet lag?

37:33 Is there a difference between men and women’s responses to circadian rhythms?

41:44 What are the effects of time-restricted eating on muscle mass?

53:42 Summary

Mentioned in today's episode:

Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell Reports

Effects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells in Aging

Age is associated with dampened circadian patterns of rest and activity: The Study of Muscle, Mobility and Aging (SOMMA) in medRxiv

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

Episode transcripts are available here.

Stop dementia before it starts

Thu, 28 Mar 2024 11:06:00 -0000

How early should you start taking dementia seriously?

Here’s 5 things you can do now to reduce dementia risk today.

Professor Claire Steves and Jonathan Wolf explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.

Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.

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Timecodes:

00:00 - Introduction

01:26 - Quickfire questions on dementia

02:42 - Main discussion: understanding dementia

04:18 - Control over fate with dementia

06:52 - Why older people get more fractures

08:32 - Warning signs of dementia

09:55 - Unique aspects of dementia

12:12 - Cellular level discussion on dementia

15:49 - Risk factors for dementia

16:07 - Inheritance and dementia

18:29 - High-risk factors for dementia

19:15 - Fetal development and dementia risk

21:47 - Brain reserves and mental health

24:24 - New advances in dementia treatment

30:47 - Medications and life expectancy

33:21 - Diet and dementia prevention

35:58 - The role of physical activity

39:45 - Oral health and dementia

42:10 - Social interaction and brain health

44:02 - Diabetes and dementia

45:36 - Women, HRT, and dementia

49:09 - Recap: Types of dementia

53:39 - Hearing aids and dementia prevention

55:39 - Episode sign-off

Studies related to today’s episode:

Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage Clinical

Find our top 10 tips for healthier living: Download our FREE guide.

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

Episode transcripts are available here.

Three ways to prevent diabetes with Professor Naveed Sattar

Thu, 21 Mar 2024 11:06:00 -0000

In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it.

In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.

Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes.

Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes.

Learn your diabetes risk score:

If you’re in the U.K. click here.

If you’re in the U.S. click here.

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Timecodes:

00:00 Introduction

01:00 Topic introduction

02:28 Quick fire questions

05:33 What is blood sugar and why does it matter?

07:15 What is insulin and what is its relation to blood sugar and diabetes?

08:48 Why doesn't the body allow sugar to increase in the blood?

10:45 What happens when somebody gets pre-diabetes or type 2?

14:34 What is HBA1C?

17:08 Why has there been such an increase in diabetes?

23:05 How does muscle mass have any impact on diabetes?

24:54 Are risks different between men and women?

27:08 How does ethnicity come into this?

31:04 What other personal risk factors are there?

32:29 What are the symptoms of diabetes?

33:53 When do these symptoms begin?

35:09 What should you do if you have concerns?

36:33 How to find out your own likelihood of risk

38:34 How can we avoid getting diabetes?

42:10 How can we combat genetic risk factors?

44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?

47:18 What is the science behind the new drugs coming on the market?

49:20 Summary

53:39 Outro

Mentioned in today’s episode:

Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The Lancet

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

Episode transcripts are available here.

The truth about SIBO with Dr. Will Bulsiewicz

Thu, 14 Mar 2024 11:06:00 -0000

Do you know what SIBO is and how it could be affecting your health?

In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog.

Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for?

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Timecodes

00:00 Introduction to SIBO

01:01 What is SIBO?

02:43 An overgrowth of bacteria

03:41 SIBO Myth #1 debunked

04:34 What is the link between SIBO and other diseases?

06:12 What are the challenges with SIBO Testing

06:48 Understanding testing methods

07:08 Myth #2 debunked

08:28 The issues with breath testing for SIBO

11:38 What are the root causes of SIBO

14:35 What is the impact of medication on SIBO?

16:12 Dietary management and low FODMAP diet

17:45 Probiotics and SIBO management

18:00 Myth# 3 debunked

19:55 Verdict

Mentioned in today’s episode:

Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications

Our earlier podcast on the low-FODMAP diet

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

Episode transcripts are available here.

Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

Thu, 07 Mar 2024 11:06:00 -0000

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.

In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.

Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.

Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.

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Timecodes:

00:00 Introduction

00:34 Quickfire questions

03:39 Menopause and perimenopause explained

08:23 What happens when oestrogen levels change?

11:28 When does perimenopause start to happen?

14:15 What is the role of exercise in menopause?

17:00 What are hot flushes?

20:20 How can exercise have a positive impact on menopause?

21:57 What are the best exercises to do?

25:20 You are NOT going to get bulky lifting weights!

28:36 Alternatives to going to the gym

33:08 What is high-intensity training?

41:32 What is the minimum exercise needed to have a positive health impact?

47:27 How does fasted training affect women?

51:36 Summary

Mentioned in today’s episode:

And these books by Dr. Stacy Sims:

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

Episode transcripts are available here.

Coffee's hidden health benefits

Thu, 29 Feb 2024 11:06:00 -0000

If you thought coffee was just a caffeine kick, think again.

Prof. Tim Spector & coffee expert James Hoffmann explore the intricate relationship between coffee and health.

They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.

Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.

James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.

Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers.

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Timecodes:

00:00 Introduction

01:50 Quickfire Questions

04:24 Why are we all so obsessed with coffee?

05:02 What are the health benefits associated with coffee?

06:40 There is a lot more fiber in coffee than you think

09:47 The effects of caffeine and gender differences

12:31 Why is coffee full of polyphenols?

15:12 Tim’s new research teaser

21:21 What is the health relationship between fiber, microbes and our bodies?

27:32 Should we all start drinking coffee and should we choose decaf?

31:52 Modern coffee is all about flavor

33:03 Does the way that we make coffee impact our health?

37:55 James explains his mini laboratory!

43:42 Why is coffee not regulated in coffee shop chains?

44:35 What's the best way to make coffee?

44:40 Coffee #1 Filter Coffee

47:10 Coffee #2 Decaf Coffee

51:00 Coffee #3 Instant Coffee

1:00:50 How does caffeine affect high blood pressure?

1:05:36 Summary

Mentioned in today’s episode:

How to Make the Best Coffee at Home by James Hoffman

Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this

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

Episode transcripts are available here

Live more healthy years

Thu, 22 Feb 2024 11:06:00 -0000

Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in longevity, and he’s studied the longest living people on earth.

From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.

In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.

Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives.

Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book on nutrition and health.

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Timecodes:

00:00 Introduction

01:09 Quickfire questions

02:33 What are Blue Zones?

04:43 Why do people in Blue Zones live longer?

06:48 What is a Centenarian?

09:00 What are Blue Zone diets?

11:49 Foods for longevity

15:03 Why are these foods good for us?

19:15 Why Blue Zone diets are seasonal and inexpensive

22:30 Is eating meat 5 times a month healthy for us?

27:42 Why are the Blue Zones disappearing?

31:25 Blue Zone tactics to reduce stress

36:02 Can stress reduce life expectancy?

40:36 Why unconscious physical activity is best

45:07 How can we make our lives more ‘Blue Zone’ like?

47:23 The number one thing you can do to add years to your life is…

48:53 Dan's stress reduction techniques

51:39 What is Dan’s daily diet?

53:16 Summary

Mentioned in today's episode:

Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One

Books and series from Dan Buettner:

The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life

The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth

The Blue Zones Kitchen: 100 Recipes to Live to 100

"Live to 100"

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

Episode transcripts are available here.

The surprising truth about histamine intolerance

Thu, 15 Feb 2024 11:06:00 -0000

We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies.

But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health.

Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it.

In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz, ZOE’s U.S. medical director, to learn more about this flourishing area of research — and the best ways to identify and treat histamine intolerance.

Will is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.

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Mentioned in today’s episode:

Resistant potato starch supplementation reduces serum histamine levels in healthy adults with links to attenuated intestinal permeability published in Journal of Functional Foods
Histamine and histamine intolerance published in The American Journal of Clinical Nutrition
Histamine intolerance: The current state of the art published in Biomolecules

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

Episode transcripts are available here.

Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee

Thu, 08 Feb 2024 11:06:00 -0000

Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats.

In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others.

You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope.

Are you ready to transform your relationship to stress?

Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe — Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month.

🌱 Try our new plant based wholefood supplement - Daily 30

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Timecodes:

00:00 Introduction

01:24 Quickfire Questions

04:24 What is stress?

08:00 Our bodies respond to physical and emotional stress in a similar way

10:48 How much stress is bad for us?

16:17 How do micro stress doses affect us?

20:08 Modern life stress is different!

23:16 Stress is the number 1 cause of disease today

29:37 Do women and men perceive stress in the same way?

30:54 Breathing techniques for stress reduction

36:28 Movement and exercise for stress reduction

41:32 How to make new behaviors into habits

43:37 The impact of human touch

49:04 The power of journaling

52:54 Summary

Mentioned in today’s episode:

The impact of daily gentle touch stimulation on maternal-infant physiological and behavioral regulation and resilience from Infant Mental Health Journal
Fogg Behavior Model from behaviourmodel.org
The Stress Solution and Feel Better in 5 by Dr. Rangan Chatterjee

Episode transcripts are available here.

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

Mushrooms as medicine: Uncovering the health secrets of fungi

Thu, 01 Feb 2024 11:06:00 -0000

They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression.

The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Shape Our Futures.

In today’s episode of ZOE Science & Nutrition, Jonathan, Merlin, and ZOE Co-Founder Prof. Tim Spector ask: Why are mushrooms so special?

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 - Introduction

1:42 - Quickfire round

3:04 - What are fungi?

8:40 - The connection between fungi, plants & gut health

14:10 - The human impact on fungi

19:41 - Mushrooms and mental health

28:01 - Fungi as medicine

35:34 - Why should we eat mushrooms

40:39 - How to introduce more mushrooms into your diet

46:56 - How often should you eat mushrooms

51:17 - Summary

56:01 - Outro

Mentioned in today’s episode:

Potential role of ergothioneine rich mushroom as anti-aging candidate through elimination of neuronal senescent cells from Brain Research
Medicinal mushrooms in adjuvant cancer therapies: An approach to anticancer effects and presumed mechanisms of action from Nutrire
Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive review from Biomedicine & Pharmacotherapy

Episode transcripts are available here.

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

What to eat for your health - according to science

Thu, 25 Jan 2024 11:06:00 -0000

From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being.

In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King’s College London and chief scientist at ZOE.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 Intro

01:00 Quick fire questions

02:30 Why do people go on diets?

05:07 Is it too late to change your diet?

06:28 How to adopt a better diet lifestyle in the long term

11:06 What are the worst diets for our health?

16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves?

19:49 What should we do to improve our diet?

25:40 Do whole foods make us feel more full?

31:14 What does plant based mean and how does it tie in with the mediterranean diet?

32:14 Why is fiber so good for us?

35:50 Is it healthy to have fat in your diet?

37:03 Are reduced fat foods in supermarkets as good as they claim to be?

39:33 Low carb vs low fat study

45:07 What dietry revalations can we expect to see this year?

52:15 Summary

57:39 Goodbyes/Outro

Mentioned in today’s episode:

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

Episode transcripts are available here.

The truth about the Mediterranean diet

Wed, 24 Jan 2024 11:06:00 -0000

Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health.

Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil.

However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you’re not that confident in the kitchen.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls.

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Timecodes:

00:00 Introduction

00:42 Topic Intro

02:42 What is the concept of the Mediterranean diet?

04:22 Why do we have more data on this diet?

06:08 What are the main differences between this and other diets?

07:30 How much meat is in the Mediterranean diet?

08:20 Is the Mediterranean diet a “whole food” diet?

09:10 How do whole grains fit into this diet?

10:06 Where do oils and legumes come into this?

11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet?

13:23 What is going on inside the body to deliver the health benefits?

14:08 What are the possible challenges of the Mediterranean diet?

16:05 Keto vs. Mediterranean diet study

19:09 What's the verdict?

19:50 Outro

Mentioned in today’s episode:

Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial, from Nutrients
Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus, from the American Journal of Clinical Nutrition

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

Episode transcripts are available here.

Does calorie counting improve your health?

Tue, 23 Jan 2024 11:06:00 -0000

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss.

While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls.

If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program.

Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide

Follow ZOE on Instagram

Timecodes:

00:00 Introduction

00:42 Pre warning

00:52 Topic Intro

01:20 Why is calorie counting so popular?

02:40 Does it matter what you eat or only about total calorie intake?

04:14 What happens in your body when you eat fewer calories?

07:08 What does the science say now?

08:35 How does your metabolism change when you cut calories?

10:29 Why is the diet still so officially accredited?

11:23 What's the verdict?

12:30 Outro

Mentioned in today’s episode:

Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted, from Obesity

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

Episode transcripts are available here.

The carnivore diet exposed: Healthful or harmful?

Mon, 22 Jan 2024 11:06:00 -0000

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health.

Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol.

Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

00:00 Introduction

00:42 Topic intro

01:10 Why would anyone want to follow the carnivore diet?

01:45 What are people eating on this diet?

01:59 What would happen if you ate this way?

02:53 Can we get all the essential nutrients we need to live from this diet?

03:37 What are the claimed benefits of this diet?

04:21 Could you live on this diet long-term?

05:18 What are the differences between animal carnivores and us?

07:08 Are there any studies to show what happens when you follow it?

08:32 Why aren't there any official studies on the carnivore diet?

09:56 What's the verdict?

10:25 Outro

Mentioned in this episode:

Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet”, from Current Developments in Nutrition

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Episode transcripts are available here

Does the paleo diet hold the secret to health?

Sun, 21 Jan 2024 11:06:00 -0000

Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods.

However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet’s potential benefits, pitfalls, and sustainability.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Timecodes:

00:00 Introduction

00:42 Topic intro

02:05 Is the paleo diet a logical diet based on where we came from?

03:03 What’s so appealing about the stone age diet?

04:19 What’s the difference between paleo diets now and our authentic ancient diets?

05:30 What are the theoretical health benefits if you were to follow the paleo diet?

06:32 What are the downsides of following the paleo diet?

07:09 How closely does the ancestral paleo diet match our modern paleo diet?

09:25 What's the verdict?

10:04 Outro

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

Episode transcripts are available here

Are low-fat diets bad for your health?

Sat, 20 Jan 2024 11:06:00 -0000

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain.

However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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Timecodes:

00:00 Introduction

00:42 Topic Intro

02:11 Why do people still follow low fat diets today?

03:56 What happens in the body when you cut out fat?

05:26 Does a low fat diet make you healthier?

07:01 Is it possible to have a healthy low fat diet?

09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet?

11:39 What happens if you remove all fat from your diet?

12:06 What's the verdict?

12:35 Outro

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

Episode transcripts are available here.

The keto diet uncovered: The truth about fat vs. carbs

Fri, 19 Jan 2024 11:06:00 -0000

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss.

Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide

Follow ZOE on Instagram

Timecodes:

00:00 Introduction

00:42 Topic Intro

01:54 Why would anyone follow the keto diet?

02:59 What's the theory behind cutting carbs and switching to fat?

04:16 What happens in your body if you follow keto correctly?

05:59 What are the possible health benefits of switching to the keto diet?

06:34 What are the downsides to following the keto diet?

07:54 Keto diet study

10:01 What's the verdict?

11:37 Outro

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

Episode transcripts are available here.

How to master healthy eating habits with James Clear

Thu, 18 Jan 2024 11:06:00 -0000

Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick?

In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives.

James Clear is a writer, speaker, and author of the number-one New York Times bestseller Atomic Habits. Dr. Federica Amati is a medical scientist and an Association for Nutrition-accredited nutritionist, as well as the head nutritionist at ZOE.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes:

01:46 – Quickfire round

04:39 – New Year’s Resolutions

08 :47 – Why is it hard to achieve goals? What role do food companies play?

13:04 – Self-identity driven goals rather than result driven

20:14 – The challenge ultra-processed foods pose

27:30 – How to think about making changes to support New Year’s resolutions

29:24 – James’ 4 laws, make it: obvious, attractive, easy, satisfying

33:57 – Make it obvious: how your environment

40:00 – How you social circle and community affects your habits

43:50 – 3rd law: make it easy

47:19 – How many times do you need to do something to make it a habit

53:13 – 4th law: make it satisfying

55:07 – How can we approach healthy food with our children?

58:27 – Summary and outro

Mentioned in today’s episode:

Atomic Habits by James Clear

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

Episode transcripts are available here.

The best exercise to improve your health

Thu, 11 Jan 2024 11:06:00 -0000

Professor Andy Galpin brings you evidence-based exercise regimes to make a fitter future achievable for everyone.

Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always possible to incorporate exercise.

In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask: How can you improve your fitness to live a long, healthy life?

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

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Timecodes:

00:00 - Introduction

1:03 - Quickfire round

4:16 - Definition of kinesiology, fitness, strength training, and cardio

11:57 - How do you measure fitness?

13:37 - Fitness and its impact on longevity

18:41 - Strength and its impact on longevity

23:06 - Strength training and its link to brain health

31:22 - Lowering blood pressure with strength training

40:15 - How to start strength training

45:07 - Summary and outro

Mentioned in today’s episode:

Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia. (2022) from Cells

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

Episode transcripts are available here

Inflammation and your gut: Expert guidance to improve your health

Thu, 04 Jan 2024 11:06:00 -0000

Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further!

In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role in reducing inflammation.

Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book focusing on nutrition and health.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Top tips to control your gut from ZOE Science and Nutrition - Download our FREE gut guide

Follow ZOE on Instagram

Audio Timecodes:

00:00 Introduction

01:14 Quick Fire Questions

03:27 What is Inflammation?

07:40 Why is too much inflammation bad for you?

09:06 This is at the core of most diseases…

19:07 How blood sugar levels affect inflammation

24:22 What is the role of Gut and the gut barrier?

15:22 How does food affect inflammation?

23:47 What is the role of Gut and the gut barrier?

28:06 Gut microbes love good food!

30:09 Inflammation and Gut Microbes: A two-way Street

35:00 More plants and fermented food will reduce inflammation

40:15 We need microbiome diversity

45:45 Non-Dietary Approaches to Reduce Inflammation

47:57 Benefits of Time-Restricted Eating

52:01 Summary

Mentioned in todays episode:

Gut microbiota targeted diets modulate human immune status from Cell
The Big IF Study: What did we find? From ZOE
PREDICT: The world's largest in-depth nutritional research program from ZOE

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

Episode transcripts are available here.

How to eat in 2024: 7 essential strategies

Mon, 01 Jan 2024 11:06:00 -0000

Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.

In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat.

Dr. Sarah Berry is an associate professor in the department of nutritional sciences at King's College London and chief scientist at ZOE. Prof. Tim Spector is one of the world's top 100 most cited scientists and scientific co-founder of ZOE.

🌱 Try our new plant based wholefood supplement - Daily 30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Follow Tim on Instagram

Follow Sarah on Instagram

Follow ZOE on Instagram

Timecodes:

00:00 Introduction

02:30 Why does what we eat matter?

04:14 Are most people in the West eating well?

05:45 What are the risk factors of a bad diet?

07:20 Strategy #1: Food is more than fuel

10:38 Food is an energy source for our gut microbes

14:25 Strategy #2: Fat is not your enemy

18:00 Breaking the low fat diet myth

21:30 Strategy #3: Eat more Plants

25:11 What are plant based foods?

29:56 Strategy #4: Reduce ultra processed foods

34:38 What are the food guidelines with ultra processed food?

39:18 Strategy #5: Reduce your blood sugar spikes

42:59 Which carbohydrates are healthy?

52:00 Strategy #6: Eat fermented foods

56:25 Do probiotics have the same effect as eating fermented foods?

1:00:22 Strategy #7: Stick to an eating window

1:08:43 Summary

Mentioned in todays episode:

The Big IF Study from ZOE

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

Episode transcripts are available here

10 tips to help you live healthier: Part 2

Thu, 28 Dec 2023 11:06:00 -0000

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.

Here, in part two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. These are evidence-backed tips to help you live and eat healthier.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Introduction

01:30 Which oil is best?

06:45 Plants and the microbiome

10:37 Move after eating

16:40 Give your gut a rest

23:20 Getting to sleep

Resources from ZOE:

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

Episode transcripts are available here

10 tips to help you live healthier: Part 1

Thu, 21 Dec 2023 11:06:00 -0000

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.

Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more.

These are evidence-backed tips to help you live and eat healthier.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram

Timecodes:

00:00 Introduction

01:57 Snacking

8:44 Ultra-processed foods

14:58 Organic food

21:00 Fermented foods

28:47 Protein

Resources from ZOE:

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

Episode transcripts are available here.

Why unhealthy carbs are making you sick, and what to do about it

Thu, 14 Dec 2023 11:06:00 -0000

Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run?

In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully considering what you eat and making decisions that support your health.

Professor Walter Willett, from the Harvard T. H. Chan School of Public Health, is the world's most cited nutritional scientist — with over 2,000 publications and several books to his name. Prof. Willett has focused much of his work over the last 40 years on the development and evaluation of methods to study the effects of diet on the occurrence of major diseases.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:42 Quickfire questions

04:07 What is the average Western diet today?

08:01 Why is so hard to get a straight answer on diet and disease?

10:15 The latest understanding on the link between diet and disease

14:31 Carbohydrates: distinguishing the beneficial from the detrimental

17:47 The hidden truths behind refined starches and sugary beverages

27:06 Diet is a public health issue

32:18 How bad is red meat consumption and soy alternative?

46:09 Exploring the impact of childhood dietary habits on lifelong health

54:21 Is it too late to change what we eat and benefit from it?

58:10 Walters view on the current American diet guildelines

1:05:15 What is the influence of vitamin supplements on sustaining peak vitality?

1:09:13 How the traditional Mediterranean diet can prevent diseases

1:11:07 Summary

Mentioned in today’s episode:

Diet assessment methods in the Nurses' Health Studies and contribution to evidence-based nutritional policies and guidelines from the American Journal of Public health

Diet, lifestyle, and genetic risk factors for type 2 diabetes: A review from the Nurses’ Health Study, Nurses’ Health Study 2, and Health Professionals’ Follow-up Study from Current Nutrition Reports

Association between healthy eating patterns and risk of cardiovascular disease from JAMA Internal Medicine

The Mediterranean diet: Science and practice from Public Health Nutrition

Books:

Nutritional Epidemiology by Walter Willet

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

Episode transcripts are available here.

Could this diet solve your gut issues?

Thu, 07 Dec 2023 11:06:00 -0000

Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods.

How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut?

In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how to tell if a low-FODMAP diet could be right for you.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Mentioned in today’s episode:

Nutritional, microbiological and psychosocial implications of the low FODMAP diet from Journal of Gastroenterology and Hepatology

Personal view: Food for thought — Western lifestyle and susceptibility to Crohn's disease. The FODMAP hypothesis from Alimentary Pharmacology & Therapeutics

Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis from Nutrition

Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: A meta-analysis of clinical studies from PLoS One

Nutritional, microbiological and psychosocial implications of the low FODMAP diet from the Journal of Gastroenterology and Hepatology

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Episode transcripts are available here.

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

How body fat impacts health and aging

Thu, 30 Nov 2023 11:06:00 -0000

As we age, the distribution of our body fat changes, particularly around menopause.

Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health.

In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distributed where it is, and explore the differences in fat distribution between men and women.

Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Her research focuses on sex differences in metabolism, adipose tissue, and the brain and the impact this has on our health. Dr. Sarah Berry is one of the world's leading experts on human nutrition. She has run more than 20 randomized clinical trials looking at how humans respond to different fats.

Head to zoe.com/podcast if you want to uncover the right foods for your body and get 10% off your ZOE membership.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram

Timecodes:

00:00 Intro

04:00 What is body fat?

06:32 What is healthy fat?

07:52 Female vs male body fat

11:56 Why is belly fat the most unhealthy?

19:43 Waist to hip ratio

21:24 How estrogen affects fat distribution

27:41 Perimenopause symptoms

31:01 Fat cells producing estrogen

36:00 Hunger the menopause

38:46 Weight gain and the menopause

40:54 Physical changes in men

42:28 Exercise and fat distribution

43:26 What to eat during menopause

46:37 Estrogen supplements

Mentioned in today’s episode:

The evolutionary impact and influence of oestrogens on adipose tissue structure and function from Philosophical Transactions of the Royal Society B 2023

Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study from EBioMedicine 2022

Episode transcripts are available here.

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

Exercise myths busted: Practical steps to sustain your health

Thu, 23 Nov 2023 11:06:00 -0000

Admit it, exercise isn't everyone's favorite pastime. Of course, our ancestors weren't hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process.

The good news is that you can achieve the benefits without feeling like you're "exercising."

In today’s episode, Prof. Daniel Lieberman debunks exercise myths. He also teaches us how exercise impacts our health and how learning from our evolution can unlock the secrets of a longer life.

Daniel Lieberman is a paleoanthropologist at Harvard University. He’s the Edwin M. Lerner II Professor of Biological Sciences and a professor in the Department of Human Evolutionary Biology. He’s best known for his research on the evolution of the human mind and the human body.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Introduction

01:34 Quickfire questions

03:22 The Rudyard Kipling view of our ancestors

04:54 Is exercise good for us and why do most of us hate it?

06:19 For millions of years, people were physically active for 2 reasons only…

15:38 Our bodies have evolved to save calroies and preserve energy

18:31 It’s normal to think your life is normal

22:27 We need to exercise because we don’t move enough!

34:00 Diet, exercise and sleep can prevent these diseases…

39:54 The active Grandparent hypothesis

43:10 Study of men matriculating as undergraduates at Harvard University

49:44 How can we enjoy keeping physically active?

01:00:00 The importance of weights exercise

01:06:43 Summary

Mentioned in today’s episode:

Three generations of HSPH researchers explore health benefits of exercise from the Harvard T.H. Chan School of Public Health

Stanford marshmallow test experiment, a summary from Simply Psychology

We also mention Daniel’s book Exercised: The Science of Physical Activity, Rest and Health, and you can find it here.

Episode transcripts are available here.

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

We risked it all! Does ZOE work? Here's what our latest trial results show

Thu, 16 Nov 2023 11:06:00 -0000

We’ve been working for the past 2 years on a randomized controlled trial of ZOE membership.

Participants used personalized nutrition advice to try to improve their health — and the results are fascinating.

In today’s episode of ZOE Science & Nutrition, Jonathan, Sarah, and Tim ask: How did ZOE hold up as part of this trial?

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Follow ZOE on Instagram.

Timecodes

01:03 - Quickfire round

02:10 - Sarah’s first impression of Jonathan

05:29 - What is an RCT

10:20 - What is ZOE and how does it work

14:14 - What did the RCT participants experience

16:16 - Using cookies to measure blood sugar

20:07 - What is blood fat

25:02 - What happens once you’ve done your tests

26:17 - Recent dietary changes Jonathan, Sarah and Tim have made

34:52 - How are you guided through the ZOE program

37:19 - Control group vs ZOE group

41:23 - Results of the ZOE RCT

45:03 - Do other wellness products have RCTs

47:57 - Will the results be greater after a year of ZOE

54:44 - Does the ZOE membership work

57:02 - The difference between ZOE and other medical devices

58:44 - Summary and outro

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Mentioned in today’s episode:

Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology
Recent advances in understanding and managing chronic constipation published in F1000Research
Human Postprandial Responses to Food and Potential for Precision Nutrition published in Nature Medicine
Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals published in Nature Medicine
Postprandial glycaemic dips predict appetite and energy intake in healthy individuals published in Nature Medicine

Episode transcripts are available here.

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

How to prevent heart disease, according to science

Thu, 09 Nov 2023 11:06:00 -0000

Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths.

But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public Health, is here to enlighten us.

In today’s episode of ZOE Science & Nutrition, Jonathan and Eric explore what we can do to reduce our chances of getting heart disease.

If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

Follow ZOE on Instagram.

Timecodes:

00:15 - Intro

01:07 - Quick fire questions

02:10 - Biggest myth about Heart Disease

03:2 6 - What is Heart Disease?

08:03 - What is a stroke?

10:29 - What are the differences in Heart Disease symptoms between men and women?

12:51 - Did you know that…

14:24 - The multi-decade diet study

21:24 - The 4 ways to lower chances Heart Disease

28:16 - Weight and Heart Disease

32:09 - What can you do to reduce Heart Disease risk?

34:30 - Exercise and Heart Disease risk

37:11 - Body Weight and Heart Disease risk

38:01 - Diet and Heart Disease risk

41:06 - Sleep and Heart Disease risk

46:18 - What is the cutting edge research in Heart Disease?

49:35 - Summary

53:18 - Conclusion

Mentioned in today’s episode:

Optimal dietary patterns for prevention of chronic disease from Nature Medicine
Frequency, type, and volume of leisure-time physical activity and risk of coronary heart disease in young women from Circulation
Diet, lifestyle, biomarkers, genetic factors, and risk of cardiovascular disease in the Nurses’ Health Studies from the American Journal of Public Health

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Episode transcripts are available here.

The surprising truth about lectins

Thu, 02 Nov 2023 11:06:00 -0000

What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story.

In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable studies, debunk myths, and offer expert advice about how to approach foods containing these misunderstood compounds.

Will is a board-certified gastroenterologist with 14 years of experience. He’s also the New York Times best-selling author of Fiber Fueled and ZOE’s U.S. medical director.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram.

Mentioned in today’s episode:

Lectins as bioactive plant proteins: A potential in cancer treatment from Critical Reviews in Food Science and Nutrition

Plant-derived lectins as potential cancer therapeutics and diagnostic tools from BioMed Research International

A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects from the European Journal of Nutrition

Dietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies from Scientific Reports

Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis from Nutrition, Metabolism and Cardiovascular Diseases

Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study from Clinical Nutrition

The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomised controlled trials from Nutrients

Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials from The American Journal of Clinical Nutrition

The "white kidney bean incident" in Japan from Methods in Molecular Biology

Fructan, rather than gluten, induces symptoms in patients with self-reported non-celiac gluten sensitivity from Gastroenterology

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Episode transcripts are available here.

Aging and longevity reimagined: Is mindfulness the secret?

Thu, 26 Oct 2023 11:06:00 -0000

Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster?

These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this.

In this episode, discover how to harness your mind-body connection to enhance your well-being.

Ellen Langer is an American professor of psychology at Harvard University. In 1981, she became the first woman ever to be tenured in psychology at Harvard.

Prof. Langer studies the illusion of control, decision-making, aging, and mindfulness theory.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:48 Quickfire questions

04:34 The mind and body should be understood as one unit

05:42 The counterclockwise study

06:51 Chambermaid exercise study

09:33 What is Mindfulness?

10:59 All of the misery we experience is a function of our mindlessness

14:47 Mindful optimism

23:12 Everything should be different, every day of your life

25:33 How Ellen approaches a simple eyesight test

28:21 We have more control over our health and lives than we think…

33:35 Placebos could be our strongest medicines…

39:00 Blood sugar study results

44:50 How to approach mindfulness

54:05 Summary

Mentioned in today’s episode:

Ageing as a mindset: A counterclockwise experiment to rejuvenate older adults sponsored by Catholic University of the Sacred Heart

Mind-set matters: Exercise and the placebo effect from Psychological Science

The Mindful Body and Mindfulness, two books by Prof. Langer

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Resistance training: How to stay strong as you age

Thu, 19 Oct 2023 11:06:00 -0000

Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures.

When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder and professor of exercise science Brad Schoenfeld tells us how. And it’s easier than you might think!

In today’s episode of ZOE Science & Nutrition, Jonathan and Brad ask: How can you maintain muscle mass as you age?

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram

Timecodes:

00:00 - Introduction

1:25 - Quickfire round

2:38 - How do our muscles work

3:01 - Why are muscles important for our health

5:15 - The loss of muscles and how to prevent it

8:19 - Resistance training - How it builds muscles

11:24 - Nutrition and muscle growth

13:01 - How muscle growth changes with age

17:45 - Resistance training vs Cardio

20:20 - How to do resistance training

28:11 - No time to exercise?

30:28 - What weight to train with

36:10 - How menopause affects muscle maintenance

41:13 - Summary and outro

Mentioned in today’s episode:

Effects of resistance training on muscle size and strength in very elderly adults from Sports Medicine
Strength and hypertrophy adaptations between low- vs. high-load resistance Training from The Journal of Strength and Conditioning Research

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

The surprising link between dementia and oral health

Thu, 12 Oct 2023 11:06:00 -0000

More than 50 systemic health conditions — including Alzheimer’s, diabetes, and heart disease — are associated with oral disease.

The link between systemic and oral conditions is always microbial, inflammatory, or both. So, how can we look after our gums to improve our health?

In today’s episode, Jonathan and Prof. Alp Kantarci pose the question: How does the health of your oral cavity shape your general health?

Dr. Alp Kantarci is a professor, scientist, dentist, oral health researcher, periodontist, dental implant surgeon, and senior member of staff at the Forsyth Institute, an independent research institute that focuses on the connections between oral health and overall wellness. Dr. Kantarci is also a faculty member at Harvard University School of Dental Medicine. He has published more than 190 articles in peer-reviewed scientific journals and has presented more than 170 talks and posters at dental and medical congresses.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Follow ZOE on Instagram.

Timecodes:

01:35 - Quickfire questions

04:11 - What is oral health?

08:35 - How is our oral health connected to the health of the rest of our body?

11:01 - Oral microbiome

18:48 - Why does bad oral health affect the rest of the body?

22:47 - How much does the state of our oral health contribute to dementia?

25:48 - The link between oral health and diabetes

28:31 - The link between oral health and cardiovascular diseases

32:41 - What are the key steps to look after our oral health?

35:36 - Alp’s view on mouthwash

37:51 - Oral health & probiotics

42:22 - Impact of food on our oral health

45:45 - Does sparkling water affect our oral health?

50:04 - Summary

52:34 - Goodbyes

52:41 - Outro

Mentioned in today’s episode:

Dementia and the risk of periodontitis: A population-based cohort study from the Journal of Dental Research.

Microglial response to experimental periodontitis in a murine model of Alzheimer’s disease from Scientific Reports.

Fusobacterium nucleatum dissemination by neutrophils from the Journal of Oral Microbiology.

Safety and preliminary efficacy of a novel host-modulatory therapy for reducing gingival inflammation from Frontiers in Immunology.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Cardio exercise: How much do you really need?

Thu, 28 Sep 2023 11:06:00 -0000

Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true?

Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duration, and frequency as well as discussing the effect of working from home vs commuting to the office.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Follow ZOE on Instagram

Mentioned in today’s episode:

The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity; from The Journal of Sports and Science Medicine

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Gut microbiome testing: What can it reveal about your health?

Thu, 21 Sep 2023 11:06:00 -0000

Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system — it has a profound influence on your brain health and well-being.

However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even the most dedicated health enthusiasts scratching their heads.

Here at ZOE, we’ve transformed our understanding of this bustling microbial world, where both “good” and “bad” gut bacteria reside.

In today’s episode, Jonathan speaks with Prof. Nicola Segata and Prof. Tim Spector to explore how ZOE's microbiome testing and unique microbiome health scores provide personalized insights into your gut health.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Nicola Segata is a professor and principal investigator at the Laboratory of Computational Metagenomics, at the CIBIO department of the University of Trento. His background is in metagenomics, machine learning, microbiome research, and microbial genomics.
Tim Spector is ZOE's scientific co-founder and one of the world's top 100 most cited scientists.

Timecodes:

00:00 Introduction

01:41 Quick fire questions

03:38 Why should we care about gut microbes?

07:00 How many different microbes do we have in our gut?

11:37 Why would we want to measure our microbiome?

13:15 Can we change our microbiome?

18:00 Is it possible to make a dramatic change in your microbiome over time?

20:21 What does the latest data tell us about improving our diet?

23:24 How does the ZOE micobiome gut test work?

27:07 What goes on in the lab to get these results?

30:54 Is there enough information in the gut microbiome to make a full health assessment?

34:20 What can our microbes tell us about diseases?

35:55 What useful information does the microbiome test show us?

36:51 Are we still making new discoveries in the microbiome?

41:03 Do different microbes prefer specific foods?

43:14 How do different lifestyles around the world change your microbiome?

47:44 5 simple tips to improve gut health

50:45 How rapidly can you damage your microbiome?

53:58 Can taking painkillers regularly negatively impact the microbiome?

56:10 Summary

60:03 Goodbyes/Outro

Mentioned in today’s episode:

The person-to-person transmission landscape of the gut and oral microbiomes from Nature
Sharing of gut microbial strains between selected individual sets of twins cohabitating for decades from PLoS One
A genetic gift for sushi eaters from Nature

Find Nicola on ResearchGate and X.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

The shocking damage ultra-processed foods cause to your brain

Thu, 14 Sep 2023 11:06:00 -0000

There’s been a surge in our consumption of ultra-processed foods, especially in the United Kingdom and the United States, where these foods contribute about two-thirds of people’s caloric intake.

Also a cause for concern is emerging evidence of ultra-processed foods’ detrimental effect on our brain health and overall well-being.

When most of our calories come from ultra-processed foods, the risk of chronic physical and mental health conditions escalates. Scientists are now uncovering the intricate mechanisms behind this relationship, particularly concerning the effects of these foods on our brains.

In today’s episode, we welcome back Prof. Felice Jacka, OAM. Felice is an Alfred Deakin professor of nutritional psychiatry and the director of the Food & Mood Centre at Deakin University, in Australia. She’s also the founder of the International Society for Nutritional Psychiatry Research and the world’s leading researcher on food’s impact on our brain and mental health.

Now, she’s back on the show to delve deeper into the effects of ultra-processed foods on mental health and the brain, specifically the hippocampus, an area responsible for learning and memory.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Intro

01:19 Quick fire questions

04:17 What is ultra processed food?

05:37 What is the NOVA classification?

08:18 How does food impact the brain?

10:33 What does the hippocampus do to influence our brain function?

12:58 Is there a link between the size of the hippocampus and quality of diet?

13:45 Is there a link between the quality of diet and depression?

20:37 What are the effects of long term dietary habits?

21:33 Is there a link between poor diet and dementia

23:18 Is there a link between autism and diet?

24:00 How real is the link between diet and dementia?

24:57 What is the oral microbiome?

28:16 New trial between whole foods and vitamin enriched nutritional foods

29:28 How does processing foods impact the makeup of foods on a molecular level?

32:10 How does the biodiversity around us affect our body?

33:08 How does the industrialized food environment impact us?

35:50 How strong is the evidence for this? is it comparable to smoking?

39:12 Practical tips to help with our diet

40:07 How does reducing consumption of UPF affect us?

41:25 How to cut down on UPF

44:04 Is it too late to change your diet?

45:39 Does exercise impact our brain?

47:41 Summary

52:57 Goodbyes/Outro

Mentioned in today’s episode:

The SMILES trial published in BMC Medicine
Ultra-Processed Food Consumption and Mental Health published in Nutrients
Western diet is associated with a smaller hippocampus also in BMC Medicine

Learn more about Felice on the Food & Mood Centre’s website.

Follow Felice on Instagram.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Food before exercise: What does science say?

Thu, 07 Sep 2023 11:06:00 -0000

Get science-based nutrition advice straight to your inbox: https://bit.ly/3ExWxCG

Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first?

The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your health.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Professor Javier Gonzalez ask: Should we exercise on an empty stomach?

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.

Mentioned in today’s episode:

Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese from The Journal of Clinical Endocrinology & Metabolism

Body composition changes associated with fasted versus non-fasted aerobic exercise from Journal of the International Society of Sports Nutrition

The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis from Sport Medicine

Exercising Tactically for Taming Postmeal Glucose Surges from Hindawi

Exercise-stimulated glucose uptake — regulation and implications for glycaemic control from Nature Reviews Endocrinology

Follow ZOE on Instagram.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Skin aging and acne: What you should do

Thu, 31 Aug 2023 11:06:00 -0000

As a listener to this show, you’ve probably heard of the gut microbiome. But did you know that your skin has its own microbiome?

Recent evidence suggests that these microbiomes are vital for our skin health. So, what should we do? Which foods make an impact?

And if we want our skin to look healthier, how about those collagen supplements that many of you have asked us about?

In today’s episode, our guest is Dr. Justine Kluk, a consultant dermatologist with a specialist interest in acne. Justine is a member of the British Association of Dermatologists, the Royal Society of Medicine, and the Royal College of Physicians.

ZOE’s Chief Scientist Dr. Sarah Berry also joins as a cohost to explore these ideas.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Intro

02:01 Quick Fire questions

03:52 What does skin do?

04:51 Why is the skin so important?

06:34 Is there a correlation between aging skin and health?

07:41 What is the skin microbiome?

11:46 Is exposure to the natural environment beneficial for children?

12:39 Can we change the skin microbiome?

13:32 Would an oral or topical probiotic help improve our skin microbiome

15:11 What can we do to help support the skin barrier?

15:39 Can overwashing/scrubbing disturb your skin?

16:40 Why does acne matter?

18:37 Is acne just found in teenagers?

19:12 What effect does menopause have on your skin?

20:36 What impact does diet have on acne?

22:14 Are diets with high glycemic content bad for acne?

23:01 What is happening to create the effects of acne?

24:23 Is there a connection between our gut health and skin health?

25:15 Practical advice for people with acne

28:16 Diet tips to help support healthy skin

29:51 How has the ZOE diet gone down in Jonathan and Justine's household?

32:54 How can the ZOE diet help with day-to-day cooking habits?

35:46 What causes skin aging?

37:44 What can we do to slow down skin aging?

39:55 Do collagen supplements work to keep your skin youthful?

41:52 How can retinol help your skin?

42:30 3 things that could help keep your skin young

43:31 Top nutrition skin myths

45:50 How important is it to apply sun protection?

46:36 How does stress impact our skin?

48:38 Questions for Jonathan

54:57 Summary & Outro

Mentioned in today’s episode:

Mortality is written on the face from The Journals of Gerontology: Series A
Too clean, or not too clean: the hygiene hypothesis and home hygiene from Clinical & Experimental Allergy
Impact of outdoor nature-related activities on gut microbiota, fecal serotonin, and perceived stress in preschool children from Scientific Reports

Justine shares more in-depth skincare and acne information at drjustinekluk.com and as @drjustinekluk on Instagram

Follow ZOE on Instagram.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

The great calorie deception: Are food labels misleading?

Thu, 24 Aug 2023 11:06:00 -0000

Millions of us are counting calories every day. But do we know if those numbers truly reflect the energy we get from eating?

It’s about time that we debunked the “one-size-fits-all” approach to calorie counting and unmasked the outdated methodologies that contribute to inaccuracies in food labeling.

In today’s episode, Jonathan and Dr. Sarah Berry ask: How exactly do we measure calories, and is calorie counting actually effective?

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram: https://www.instagram.com/zoe

Mentioned in today’s episode:

The Wilbur Olin Atwater Papers from the United States Department of Agriculture

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Episode transcripts are available here.

Antibiotics: The surprising truth about probiotics and what to do instead

Thu, 17 Aug 2023 11:06:00 -0000

Antibiotics are one of the greatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening.

In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to take antibiotics, he shows you the effect they had on his own gut bacteria.

Jonathan’s joined by Dr. Will Bulsiewicz and Prof. Tim Spector, who explore the impact of different types of antibiotics, how they affect your bacteria in the short and long term, and how we can reverse the unwanted effect of these drugs.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Intro

00:15 Jonathan’s Intro

00:50 Quickfire round

01:40 Jonathan’s accident

04:00 Unpacking clindamycin

11:40 Antibiotic-associated diarrhea

14:45 Side effects prevention advice

22:20 Jonathan’s gut at 7 days

27:50 Fermented foods

27:00 Tips for building your gut back up

41:30 Benefits vs. risks

48:00 Summary

51:20 Outro

Mentioned in today’s episode:

Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT from Cell

Saccharomyces boulardii: What makes it tick as successful probiotic? From the Journal of Fungi

Follow ZOE on Instagram.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Butter vs. margarine: What does science say?

Thu, 10 Aug 2023 11:06:00 -0000

Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine?

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram. https://www.instagram.com/zoe/

Mentioned in today’s episode:

Margarine from Science Direct

Margarines: Historical approach, technological aspects, nutritional profile, and global trends from Food Research International

Reduction of LDL-cholesterol as a result of the change from butter to soft margarine from Polish Archives of Internal Medicine

Americans' per capita consumption of margarine & butter from the USDA

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Healthy aging: The surprising power of your social life

Thu, 03 Aug 2023 11:06:00 -0000

Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years?

While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age.

But how can we maintain these connections? Does retirement affect our social interactions? And can attitude alone keep you healthier in your later years?

In today’s episode, one of the world’s top experts on aging, Prof. Rose Anne Kenny, joins us to explore these ideas.

Rose Anne is a world-leading geriatrician at Trinity College Dublin, where she leads a huge, long-term study on aging. She’s also the author of the number one international bestseller Age Proof: The New Science of Living a Longer and Healthier Life.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:13 - Quickfire round

01:14 - What’s the biggest myth about aging?

04:18 - What is aging?

07:43 - Aging process predictors

13:50 - Our growing elderly population

15:14 - Retirement

19:21 - Study on aging and social interaction

24:57 - Importance of social participation

27:38 - Studying the effects of loneliness

29:56 - Combating loneliness

31:13 - How attitude affects aging

33:20 - Social interaction online

36:08 - Creating social relationships

48:42 - Summary and Outro

Mentioned in today’s episode:

The Dunedin Study, a long-term study designed to investigate broader questions of child health and development from the Dunedin Multidisciplinary Health and Development Research Unit

The Irish Longitudinal Study on Ageing (TILDA) from Trinity College Dublin

You can buy Rose Anne’s book here.

Follow ZOE on Instagram.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Chronic diarrhea? Here's what to do | Dr. Will Bulsiewicz

Thu, 27 Jul 2023 11:06:00 -0000

We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about.

But when does normal diarrhea become chronic? And when do we need to seek medical care?

In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get

10% off your personalized nutrition program.

Mentioned in today’s episode:

Chronic Diarrhea by Garrett J. Descoteaux-Friday; Isha Shrimanker from the National Library of Medicine

Chronic Diarrhea by Cleveland Clinic

Diarrhea From John Hopkins Medicine

Diarrhea From Stamford Medicine Healthcare

Exocrine Pancreatic Insufficiency (EPI) From Loma Linda University Health

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

The truth about organic food - according to science

Thu, 20 Jul 2023 11:06:00 -0000

What does "organic" food mean? And how do you know if something's organic?

Of course, foods tell you if they're organic in massive letters on the packaging. And they cost way more. But what makes a food organic? Is eating organic better for your health? And are the benefits worth the expense?

Luckily, Professor Tim Spector is here today with answers. Tim is one of the world's top 100 most cited scientists, a scientific co-founder of ZOE, and the author of the bestselling book Food for Life: The New Science of Eating Well.

Stick around until the end, and you'll also find out the answer to a question we get often: Does Tim eat organic?

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

01:21 - Quickfire round

02:36 - What is organic food?

03:06 - Pesticides vs insecticides

08:06 - Diseases

09:15 - Herbicide risks

16:03 - Nutrient comparison

18:21 - Natural chemical defences

20:32 - Does Tim Eat organic food?

22:15 - Foods high in chemicals

25:32 - Organic and cost

26:56 - Washing food

31:11 - Summary and outro

Mentioned in today’s episode:

Organic food consumption and the incidence of cancer in a large prospective study of women in the United Kingdom from the British Journal of Cancer

Association of frequency of organic food consumption with cancer risk from JAMA Internal Medicine

Impacts of dietary exposure to pesticides on faecal microbiome metabolism in adult twins from Environmental Health

Follow ZOE on Instagram.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

What’s the best natural sugar substitute?

Thu, 13 Jul 2023 11:06:00 -0000

Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz

Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative.

Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: What are natural sugar alternatives, and are they healthier than table sugar?

Follow ZOE on Instagram. https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Mentioned in today’s episode:

The artificial sweetener erythritol and cardiovascular event risk from Nature Medicine Effects of D-allulose on glucose tolerance and insulin response from BMJ Open Diabetes Research & Care

Effects of stevia on glycemic and lipid profile of type 2 diabetic patients from the Avicenna Journal of Phytomedicine

Agave syrup: Chemical analysis and nutritional profile from the International Journal of Environmental Research and Public Health

Are natural sugar alternatives healthier? from Harvard Health Publishing

Alternative sugars - agave nectar from British Dental Journal

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Is dairy good or bad for you?

Thu, 06 Jul 2023 11:06:00 -0000

Decades ago, there were reams of adverts instructing us to drink our milk so we don’t break our bones. But in the decades since, public opinion toward dairy is very different, and the scientific community has largely debunked these ideas.

Many of the health-conscious among us choose to avoid it altogether. Our reasons range from a belief that dairy leads to inflammation, to acne, or even to an increased risk of heart attack due to high levels of saturated fat.

But have we fallen into the same trap we often do, bouncing from one extreme to another? Could cutting out dairy mean we miss out on vital nutrients? Or could it hold the secret to a healthy gut microbiome?

Today, Jonathan is joined by ZOE regulars and renowned experts, Dr. Sarah Berry and Prof. Tim Spector.

In this episode, you’ll not only find out whether you should eat dairy or cut it out, but you’ll also hear two leading nutritional scientists try to reach an agreement on how to translate the latest research into actionable advice. And hopefully, they’ll still remain friends afterward.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:13 - Jonathan’s Intro

01:38 - Quickfire round

02:45 - Biggest myth about dairy

04:15 - Does dairy cause inflammation?

10:38 - Bone fragilaty

16:03 - Cheese and Yogurt

16:59 - Full fat vs semi skinned

17:27 - Milk and cholesterol

21:03 - Fermented dairy

23:00 - dairy and microbes

26:03 - Saturated fats

26:51 - Cheese quality

31:15 - Summary

33:03 - Goodbyes

33:14 - Outro

Follow ZOE on Instagram.

Episode transcripts are available here.

Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

The truth about menopause supplements

Thu, 29 Jun 2023 11:06:00 -0000

More than half of women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden.

It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Mentioned in today’s episode:

Introduction to menopause from John Hopkins Medicine
What is menopause? from The National Institute on Aging
What you should know about hormone therapy and menopause from the Columbia University Irving Medical Centre
Menopause symptoms in depth from the National Center For Complementary and Integrative Health
Menopause supplements: Effectiveness, side effects, and safety from Medical News Today
The role of diet in managing menopause symptoms from Nutrition Bulletin
Revealing the evidence-based diet solutions to managing your menopause symptoms from Nutrition Bulletin

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

How snacking impacts your health

Thu, 22 Jun 2023 11:06:00 -0000

Evidence shows that all over the world, people are snacking more — with the United Kingdom and the United States leading the way in unhealthy snacking habits.

But what exactly counts as a snack? And is all snacking unhealthy?

Snacking can be a confusing and controversial topic. There are various opinions and myths about what's good for you. Many people struggle to make healthy choices, while others may be unaware of the impact of snacking habits on their gut health and overall well-being.

In today’s episode, Jonathan is joined by ZOE regulars and renowned experts Sarah Berry and Tim Spector for an enlightening discussion that will help you snack smarter.

Armed with the latest scientific research, they unravel the complexities of snacking and share evidence-based insights on what's truly beneficial for your body. Along the way, they cover healthy options, snack timing, and what we should all be avoiding.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Introduction

01:23 Quick Fire Questions

04:03 What is a snack?

04:55 How much energy comes from snacks?

05:40 Cultural differences with snacks

08:33 What happens when we snack?

10:29 Are some healthy looking bars actually bad for us?

12:16 Do ulta-processed snacks make us hungrier?

13:57 What effect do additives and emulsifiers have?

15:04 Results of study on healthy vs unhealthy snacks

15:22 What impact does snacking have on our gut?

18:00 Why could snacking be unhealthy?

18:56 What are the concerns around snacking frequency?

19:50 Does the quality of your snack make a difference?

21:31 Could skipping breakfast be healthy for us?

23:17 Does timing of snacking have any influence on our health?

28:42 How could time-restricted eating benefit us?

32:20 What is the impact of snacking on weight gain?

34:15 What impact does snacking have on blood sugar?

36:25 How people on different routines react to snacking

38:27 What does the recent ZOE research show us on the topics of snacking?

40:16 How bad is late night snacking for our health?

42:19 How should we be snacking?

46:30 How has snacking changed over time?

47:26 Actionable advice on snacking

52:52 How much do your meals impact snacking?

56:50 Summary

59:40 Goodbyes

59:44 Outro

In today’s episode:

Meal patterns across ten European countries – results from the European Prospective Investigation into Cancer and Nutrition (EPIC) calibration study https://www.cambridge.org/core/journals/public-health-nutrition/article/meal-patterns-across-ten-european-countries-results-from-the-european-prospective-investigation-into-cancer-and-nutrition-epic-calibration-study/A662BDB7A9AD3631BD6AD98946FE765F#

What is a snack, why do we snack, and how can we choose better snacks? A review of the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/

Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: The ATTIS study, a randomized controlled trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266688/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Get in touch and we’ll do our best to cover it.

How to stop diarrhea and what NOT to do

Thu, 15 Jun 2023 11:06:00 -0000

We’ve all wrestled with diarrhea at some point.

It comes in many forms. And being able to read these differences can help us understand what’s going on inside us and how we should treat it.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the health risks associated with diarrhea, and how can we treat it?

Follow ZOE on Instagram.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get

10% off your personalized nutrition program.

Mentioned in today’s episode:

Diarrhea, a global overview from the World Health Organization (WHO)
Key takeaways from a University of Oxford analysis of the global impact of antimicrobial resistance

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

The menstrual cycle decoded: Lifestyle tips to ease your symptoms, with Hazel Wallace

Thu, 08 Jun 2023 11:06:00 -0000

How much do you know about menstrual cycles? About half of us are more informed than the other half.

The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms.

However, misconceptions and limited understandings abound, leaving many people in the dark.

In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give us an education about the menstrual cycle.

Dr. Hazel Wallace describes how the cycle affects almost every aspect of the body, from heart health and sleep to metabolism. She also explains whether there’s scientific evidence behind “cycle syncing.”

Whether or not you’ve had a menstrual cycle, you’ll learn a lot from this episode.

If you want to uncover the right foods for your body, head to joinZOE.com/podcast, and get 10% off your personalized nutrition program.

Timecodes:

00:00 Introduction

00:36 Quick fire questions

03:49 What is the menstrual cycle?

05:42 What is the luteal phase?

06:54 When does the menstrual cycle begin?

07:43 How regular are menstrual cycles - Do they change over time?

08:29 What is actually happening during the menstrual cycle?

09:41 What role does oestrogen have in hormonal changes?

10:48 How does the menstrual cycle affect performance in athletes

12:05 How does the menstrual cycle affect women?

16:30 Are cravings real? Why do they happen?

18:21 What is PMS and what do people experience?

20:11 Is there much research behind PMS?

21:40 What is PMDD?

23:16 How do you identify PMDD?

26:17 What is cycle syncing?

27:43 What role does nutrition have in reducing symptoms during the cycle

30:22 Can regular exercise improve symptoms?

33:52 How is sleep impacted by the menstrual cycle?

37:41 How does this impact our immune system?

38:56 Why is there such little research into this area?

41:13 How has the exclusion of women in research impacted us?

44:14 Menstrual cycle tracking - what is it and how can you do it?

46:31 How can tracking help?

47:26 What diet can help symptoms?

49:31 How does the menstrual cycle affect the microbiome?

52:07 How can intermittent fasting affect the menstrual cycle?

54:59 Summary

58:00 Goodbyes

58:11 Outro

Mentioned in today’s episode:

The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women https://pubmed.ncbi.nlm.nih.gov/32661839/

Hazel’s book is available to buy here

Follow Hazel: https://twitter.com/Thefoodmedic

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Episode transcripts are available here.

Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.

Conquer IBS: 3 steps to healthier digestion

Thu, 01 Jun 2023 11:06:00 -0000

Irritable bowel syndrome (IBS) is a lot more common than you might think. In fact, it affects 1 in 10 people globally. Yet there are still a lot of questions about why it occurs and how best to treat it.

Could new research connecting gut health to mental health help us unravel its mysteries?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What exactly is IBS, and how does it connect to our brains?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Referenced in today’s episode:

FODMAP Diet: What you need to know from Johns Hopkins Medicine
Large-scale genetic study reveals new clues for the shared origins of irritable bowel syndrome and mental health disorder from the University of Cambridge
Irritable bowel syndrome: A chronic sequelae of acute gastroenteritis from Gastroenterology
William Olser: Biographical overview from the National Library Of Medicine
IBS: What you need to know from the National Center For Complementary and Integrative Health
Irritable bowel syndrome (IBS) overview from Johns Hopkins Medicine

Episode transcripts are available here.

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

Protein & exercise: The secrets of healthy aging?

Thu, 25 May 2023 11:06:00 -0000

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.

But how can the protein we eat affect our abilities to exercise and stay healthy as we age?

It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?

In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.

Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:12 Introduction

28:21 Quick Fire Questions

02:54 Do we need to eat proteins right after exercise?

03:34 What is protein?

04:45 Why should we care about exercise?

05:36 How does exercise help with healthspan?

07:41 What are the benefits of exercise?

07:57 Does exercise improve brain function?

11:23 Where do our muscles come into this conversation?

12:09 What constitutes an unhealthy muscle?

13:00 What's the difference between a healthy and unhealthy muscle?

14:18 How does protein fit into the idea of healthy muscles?

16:03 What about the concept of breaking muscle. Is it good for us?

18:13 Do we need more protein to help build muscle?

20:07 What is the anabolic window and Is it a myth?

21:54 Is it fine to listen to our hunger pangs post exercise?

23:01 How does protein impact menopause and bone health?

25:04 Is there a maximum amount of protein our bodies can absorb?

28:14 What is the right amount of protein to eat?

30:02 What is an 'adaptive response' to exercise?

31:17 How much higher RDA do we need if we are exercising?

33:31 Are we already eating enough protein?

35:51 Why does muscle mass change as we age?

36:18 Do we put on weight when we age?

36:59 How do our bodies respond to protein as we age?

41:38 How to balance protein and exercise

42:33 Where should we get our protein from?

46:43 Plant vs animal based protein products

51:26 Summary

55:12 Goodbyes

55:27 Outro

Mentioned in today’s episode:

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://pubmed.ncbi.nlm.nih.gov/19056590/

Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle: https://pubmed.ncbi.nlm.nih.gov/15596483/

Food for our future: The nutritional science behind the sustainable fungal protein — mycoprotein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10131050/

Follow Ben on Twitter : https://twitter.com/benjamintwall

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Episode transcripts are available here.

The surprising health impact of eating too fast

Thu, 18 May 2023 11:06:00 -0000

We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat.

When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really be an effective tool for weight loss and sustaining a healthy body?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What is eating rate and does it have any impact on our health?

Studies referenced in the episode:

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Episode transcripts are available here.

Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

HRT for menopause: is it safe?

Thu, 11 May 2023 11:06:00 -0000

Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy.

HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of breast cancer. As a result, the numbers of women taking HRT plummeted. So should HRT be avoided at all costs?

In today’s episode, Jonathan is joined by the author of that very study and esteemed Professor JoAnn Manson, alongside Dr. Sarah Berry to explore the science behind HRT.

Professor JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most experts on HRT and menopause having run multiple enormous studies to uncover the effects of hormone replacement therapy on women’s health.

With the help of ZOE regular Dr. Sarah Berry, they delve into the science behind HRT, empowering listeners to make informed decisions about treatment for symptoms of the menopause.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Introduction

00:12 Jonathan's introduction

01:33 Quick Fire Questions

03:27 What is the menopause?

04:10 What is the perimenopause?

05:46 What is the state of the current conversation on the menopause?

07:13 Should women seek help about the menopause?

07:58 Why do some women have symptoms and others not?

09:15 Yougov and ZOE study results on the menopause

11:35 Why is the menopause getting more attention now?

13:39 Should we be taking these symptoms seriously?

17:10 What else can be done asides from HRT?

18:49 Studies on the relationship between diet and menopause symptoms

19:35 What can help alleviate symptoms?

21:23 Are there any specific foods that can help improve symptoms?

23:37 Are menopause specific supplements effective?

24:50 How does HRT work?

26:26 Is HRT just oestrogen?

30:59 Does testosterone have a use for menopause?

31:58 What is the controversy behind HRT?

35:56 What's the latest advice and health risks?

38:11 When should you stop hormone therapy?

40:43 Do symptoms persist when you come off of hormone therapy?

42:00 How long does HRT take to start working?

43:07 How does HRT affect weight management?

45:15 Summary

48:04 Goodbyes

48:25 Outro

Check the trials mentioned in today’s episode:

MsFlash: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731298/

ZOE Menopause Study: https://joinzoe.com/learn/menopause-metabolism-study

PEPI Trial: https://pubmed.ncbi.nlm.nih.gov/7807658/

Follow Sarah: https://twitter.com/saraheeberry

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Episode transcripts are available here.

Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.

Omega-3 supplements: why you're (probably) wasting your money

Thu, 04 May 2023 11:06:00 -0000

“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Episode transcripts are available here.

Is there a nutrition topic you’d like us to cover? Email us at podcast@joinzoe.com and we’ll do our best to cover it.

How ultra-processed foods wreak havoc on your body

Thu, 27 Apr 2023 11:06:00 -0000

Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health.

From hidden additives to addictive properties, these highly processed foods can pose risks.

Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health.

In today’s episode, Jonathan is joined by a special guest, Dr. Chris van Tulleken, to explore the science behind ultra-processed food.

Dr. Chris van Tulleken is an infectious diseases doctor at University College Hospital, in London, and one of the BBC’s leading science presenters.

Chris shares the groundbreaking research from his own lived experiments, including the now famous study with his twin brother Xand. His book Ultra-Processed People is out now.

Jonathan and Chris are joined by ZOE regular Tim Spector. Drawing from their combined expertise, our guests provide practical tips and advice, empowering listeners to make informed choices and take control of their diets.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:31 Introduction

02:14 Quick Fire Questions

05:25 Start of Chris's journey in nutrition

06:47 Discordant twins - How can twin studies help us?

08:51 What part do genetics play in our differences in health?

12:52 What were the potential consequences of weight gain?

15:20 What is ultra processed food (UPF)?

16:54 What's the difference between processed and ultra processed food?

18:52 Is ultra processing purely about profit?

21:13 Examples of ultra processed foods (UPF)

23:13 ZOE UPF survey - How much does the ZOE community eat?

25:28 Are the products that say they're healthy lying to us?

26:12 Are certain ingredients hidden by UPF?

27:44 Is low fat yoghurt that good for us?

30:39 Is UPF just junk food?

32:56 Kevin Hall’s UPF study

34:19 What makes UPF addictive?

36:34 Chris' ultra processed food experiment

39:12 Could food manufacturers make healthier UPF?

41:23 How do we solve the issue of UPF as a society?

45:26 Practical advice for cutting down on UPF

51:37 Summary

55:15 Goodbyes

55:27 Outro

Follow Chris on Twitter: https://twitter.com/DoctorChrisVT

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Episode transcripts are available here.

Is there a nutrition topic you’d like us to cover? Get in touch and we’ll do our best to cover it.

Why eating nuts makes you healthier, according to science

Thu, 20 Apr 2023 11:06:00 -0000

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?

There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is, well…nuts!

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Episode transcripts are available here.

Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.

Protein: are you getting enough?

Thu, 13 Apr 2023 11:14:00 -0000

Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is.

Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets.

From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein?

In today’s episode, Jonathan speaks with a leading nutritional researcher to find out.

Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

03:02 - Quickfire questions

04:19 - What is protein?

08:07 - Can our bodies make the proteins we need?

08:37 - The mechanism for our bodies creating amino acids.

09:33 - What is an essential amino acid?

10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein.

15:24 - How much protein should we consume?

18:15 - How much protein do we already consume?

23:02 - Can our bodies store protein?

24:02 - What happens to excess protein in our bodies?

24:51 - Protein Scam Alert!

25:28 - Stanford Study: Does the type of protein we consume affect physical performance?

28:15 - Protein requirements for kids and pregnant women.

31:05 - What is Amino Acid Distribution?

33:03 - Are plants missing certain amino acids?

33:47 - How is AAD like the game of Scrabble?

38:30 - What is the healthiest source of protein?

38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US

41:33 - Jonathan’s summary

43:59 - Goodbyes

44:42 - Outro

Episode transcripts are available here.

Follow Chris: https://twitter.com/GardnerPhD

Studies mentioned in this episode.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it.

Trans fats: how worried should you be?

Thu, 06 Apr 2023 11:06:00 -0000

Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged.

So, based on the latest science, just how worried should we be?

Listen to today’s short episode of ZOE Science & Nutrition to find out.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Hydrogenation of Unsaturated Fats and Trans Fats
Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials, published in The American Journal of Clinical Nutrition
Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis, published in Annals of Internal Medicine
Potential of trans fats policies to reduce socioeconomic inequalities in mortality from coronary heart disease in England: cost effectiveness modelling study, published in British Medical Journal
WHO calls for action to totally eliminate trans fat, ‘a toxic chemical that kills’
Trans fatty acids - are the effects only marginal? - published in American Journal of Public Health
Fats and oils in human nutrition
A trans European Union difference in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical Journal
Countries with regulations against industrially produced trans fats tripled over the past year

Episode transcripts are available here.

Is there a topic you'd like us to cover on the show? Email us to let us know!

'Miracle' weight loss drug Ozempic is approved. But does it work?

Thu, 30 Mar 2023 11:06:00 -0000

A miracle weight loss drug that’s approved in the US and the UK and has few side effects?

Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken it.

Many remain doubtful, dismissing the craze as just another internet scam preying on people’s insecurities. However, earlier this month - semaglutide - the drug’s active ingredient, was approved as a weight loss treatment by the UK’s National Health Service. Even the most sceptical are taking note.

Jonathan speaks to Dr Robert Kushner the lead investigator of the huge phase 3 clinical trial that evaluated the safety and effectiveness of semaglutide. He is a founder of the American Board of Obesity Medicine and hailed the drug as a ‘game-changer’ in regards to the treatment of obesity.

Please be aware: Dr. Kushner is also a consultant on the medical advisory board for Novo Nordisk - the company that manufactures semaglutide.

Dr Robert Kushner is a Professor of Medicine at Northwestern University and a founder of the American Board of Obesity Medicine.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

03:17 – Quickfire questions

04:20 – What is Ozempic, and how does it work?

05:54 – Treating obesity like diabetes

10:24 – The ‘gamechanger’ Semiglutide clinical trial

14:19 – The role our ancestors play in our weight

17:16 – Short-term weight loss vs long-term weight loss

18:40 – Myths about obesity

21:53 – Obesity, a modern problem

23:56 – Other outcomes of the clinical trial

26:59 – The side effects of Semiglutide

31:45 – Risks of using Semiglutide without medical supervision

33:05 – Is Semaglutide linked to cancer?

36:59 – Can you take it If you’re not obese?

39:15 – The long term commitment of Semiglutide

42:49 – Will I put on weight if I stop taking it?

46:01 – Is this the end of obesity

49:30 – Summary

52:28 – Outro

Episode transcripts are available here.

Dr. Robert Kushner’s book, Six Factors to Fit: Weight Loss that Works for You!, is available to buy here

Follow Dr. Robert Kushner here

Studies mentioned: Once-Weekly Semaglutide in Adults with Overweight or Obesity

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Nightshade vegetables: hazard or health food?

Thu, 23 Mar 2023 11:06:00 -0000

Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies?

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Episode transcripts are available here.

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Michael Mosley: 4 habits that changed his life

Thu, 16 Mar 2023 11:06:00 -0000

If you had to do just one thing to improve your health, what would it be?

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Introduction

00:12 Topic introduction

01:38 Quick Fire Questions

03:24 Michael's simple changes to improve health

04:26 Are cold showers good for you?

05:54 How long do you need to be immersed in cold water for the benefits to work?

06:40 Can cold showers improve mental wellbeing?

10:25 Potential dangers of cold water swimming

11:58 Do cultural differences present different outcomes across the world?

13:08 Can these small stressors help us?

13:28 What is the theory behind this working?

15:21 Will this work for everyone or is this very personalized?

17:45 What effects does breathing have on your health?

18:57 How breathing exercises affect our brain

21:23 How do you keep up the breathing exercises?

22:36 ZOE app breathing exercise

24:44 Is there a difference between breathing through your nose and your mouth?

26:04 How important are plants and nature for our health?

29:21 Can exposure to nature improve things like mental health and even gut health?

31:01 Can herbs also help improve our health?

31:27 What are the benefits of exercise?

32:42 What are endocannabinoids?

33:41 Are preferences for exercise genetic?

35:12 Is it endorphins that make us feel good after / during exercise?

36:31 How exercise affects us is extremely personalized

38:42 How do we encourage people who don't enjoy exercise to do it?

40:13 Tips to improve your exercise routines

43:08 Are there benefits to walking downhill?

45:42 Summary

48:34 Goodbyes

49:08 Outro

Episode transcripts are available here

Michael Mosley’s book is available to buy here

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Everything you've heard about lactose is wrong

Thu, 09 Mar 2023 11:06:00 -0000

Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us?

In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Nature: How humans’ ability to digest milk evolved from famine and disease

PubMed Central (PMC)

Effects of Prebiotic and Probiotic Supplementation on Lactase Deficiency and Lactose Intolerance: A Systematic Review of Controlled Trials

PubMed Central (PMC)

Improving lactose digestion and symptoms of lactose intolerance with a novel galacto-oligosaccharide (RP-G28): a randomized, double-blind clinical trial

PubMed Central (PMC)

Impact of short-chain galactooligosaccharides on the gut microbiome of lactose-intolerant individuals

https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance

The Importance of Lactose in the Human Diet: Outcomes of a Mexican Consensus Meeting:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893676/

Episode transcripts are available here.

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Best of gut health - anniversary edition

Tue, 07 Mar 2023 11:06:00 -0000

Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is!

In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

01:27 - Is bacteria bad for us?

04:10 - How is the microbiome affected by what we eat?

10:00 - What happens to the gut when fasting?

11:53 - Why bacteria eats the inside of our bodies

13:59 - What causes heartburn?

17:00 - What’s going on with gas and bloating?

19:09 - Tell-tale signs of constipation

22:42 - How to treat constipation

25:52 - Other signs of an unhealthy gut

27:20 - Why do doctors ask about your trips to the bathroom?

29:37 - Tips for tackling an unhealthy gut

31:40 - Outro

Episode transcripts are available here.

Will’s book is available to buy here.

Tim’s book is available to buy here.

Full length episodes mentioned:

Referenced in today’s episode:

A redefinition of constipation from King’s College London
The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative
Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology
Recent advances in understanding and managing chronic constipation published in F1000Research
The Bristol Stool Scale
ZOE’s Blue Poop Challenge
Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

The future is here: AI and personalized healthcare with Eric Topol

Thu, 02 Mar 2023 11:06:00 -0000

If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.

But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices - more accurate, and personalized medicine - increasingly mainstream.

But is any of this safe? Should we really trust machines with our health? And will any of this actually happen?

In today’s episode, Jonathan speaks to Eric Topol to explore how artificial intelligence may transform your next trip to the doctor.

Eric Topol is one of the top 10 most-cited researchers in medicine, the author of 3 bestselling books on the future of medicine, and a practising cardiologist.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

If Timecodes:

00:00 - Introduction

00:11 - Topic introduction

01:53 - Quickfire questions

04:17 - Doctor-patient relationship

05:49 - Jonathan’s story with Eric

08:02 - How has medicine changed?

13:54 - Is there an optimistic future for medicine, utilising AI?

17:46 - How close are we to utilizing AI-based solutions in medicine?

23:09 - Self-diagnosis and preventative care

27:05 - Is prevention possible through AI?

32:33 - Personalized healthcare

41:51 - Summary

43:45 - Goodbyes

44:01 - Outro

Episode transcripts are available here.

Follow Eric on Twitter: https://twitter.com/EricTopol

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Eggs: are they good for me?

Thu, 23 Feb 2023 11:06:00 -0000

Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What’s the truth about eggs?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Episode transcripts are available here.

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

How to maximize health in your later years

Thu, 16 Feb 2023 11:06:00 -0000

Why do some people remain fit and healthy in their later years while others become increasingly frail?

Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you!

In today’s episode, Jonathan speaks to Claire Steves to better understand what all this means, shedding light on how aging works and what we can do about it:

Dr. Claire Steves is a senior lecturer at King's College London, a medical doctor, and the clinical director at TwinsUK

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:10 - Topic introduction

01:39 - Quickfire questions

03:16 - Claire’s work during the pandemic

05:17 - What happens in our bodies when we age?

08:26 - Genes and aging

09:33 - What factors affect aging?

11:39 - Effects of physical activity

12:23 - Microbiome effects on aging

13:33 - Claire’s research

19:11 - What evidence is there that we can slow the effects of aging?

21:44 - What are some modifiable factors that can help reduce aging effects?

23:06 - Alzheimer's and dementia

28:21 - Stimulating your brain

29:45 - The importance of social interaction for the brain

31:02 - Diet. health and aging

35:27 - Menopause

37:30 - Actionable advice about maximizing health while aging

39:14 - The biggest myth about aging

42:20 - Summary

43:41 - Goodbyes

43:50 - Outro

Episode transcripts are available here

Find Claire’s publications here

The UK’s largest adult twin registry - Twins UK

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

The ultimate guide to constipation

Thu, 09 Feb 2023 11:06:00 -0000

The formal definition for constipation is ‘Having fewer than three bowel movements per week’. But, did you know that you can have a bowel movement every day and still be constipated? Recent data has shown that a quarter of people worldwide have at one point reported symptoms, suggesting that there is so much more to constipation than simply infrequent bowel movements.

In today’s short-ish episode of ZOE Science & Nutrition, Jonathan and Will attempt to dispel some misconceptions about constipation and empower you to have better bowel movements.

Studies referenced in today’s episode:

A redefinition of constipation by King’s College London, published in the American Journal of Gastroenterology (2019) here
The State Of The Nation’s Gut, Love Your Gut here
Epidemiology of constipation in Europe and Oceania: a systematic review from Prichard & Bharucha via BMC Gastroenterol here
Recent advances in understanding and managing chronic constipation from Peppas, Alexiou, Mourtzoukou & Falagas via F1000Research here

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Follow Sarah on Instagram: https://www.instagram.com/theguthealthmd/

This podcast was produced by Fascinate Productions.

How to eat well on a budget

Thu, 02 Feb 2023 11:06:00 -0000

The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.

For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money.

So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget?

In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less:

Dr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health. He’s the founder of The Doctor’s Kitchen and has recently turned his efforts to healthy cooking on a tight budget.
Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.

Buy Rupy’s book here.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:10 - Topic introduction

02:12 - Quickfire questions with Rupy

03:33 - Quickfire questions with Tim

04:22 - What’s one swap you can make today if you’re trying to eat well, for less?

05:07 - What has Dr. Rupy been up to?

06:58 - Do you need to give up eating healthy foods when economizing?

08:23 - Options when you’re on a budget

09:31 - Batch cooking

16:00 - Is it expensive to have healthy and good quality foods?

17:54 - Recipe adherence

20:24 - Advice for people cooking on their own

23:53 - How long does food last?

25:24 - How nutritious are canned & frozen foods?

28:23 - About protein

38:31 - What’s the one food you should spend more money on?

41:34 - Summary

42:29 - Can you have a healthier diet as a consequence of being on a budget?

43:23 - Goodbyes

43:26 - Outro

Get Tim’s book here.

Episode transcripts are available here.

Find delicious recipes to cook here.

Follow Rupy on Instagram: https://www.instagram.com/doctors_kitchen

Follow Tim on Instagram: https://www.instagram.com/tim.spector

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Signs of an unhealthy gut

Thu, 26 Jan 2023 11:06:00 -0000

Our gut helps fight disease. It processes energy for us and boosts our mood. So, having a healthy gut is extremely important – but there’s still a lot we don’t know.

Gut biome tests are a new, exciting technology, but are they the be-all and end-all for dietary decision-making? And are there simpler ways — and tastier ways, perhaps — to tell what’s happening inside our bodies?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the signs of an unhealthy gut? And how can we improve our gut health?

Referenced in today’s episode:

The Bristol Stool Scale. https://www.bladderandbowel.org/bowel/bowel-resources/bristol-stool-form-scale/
ZOE’s Blue Poop Challenge: https://www.joinzoe.com/bluepoop
Blue poo: Impact of gut transit time on the gut microbiome using a novel marker published in Gut https://gut.bmj.com/content/70/9/1665

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

How to improve blood sugar control with exercise

Thu, 19 Jan 2023 11:06:00 -0000

Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.

Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.

We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity.

Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even.

In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit.

Javier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise.
Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:12 - Topic introduction

01:39 - Quickfire questions

02:55 - Is a 30-minute walk as good as 30-minute cardio?

03:39 - What is blood sugar and why should we care about it?

05:10 - Blood sugar control throughout the day

07:43 - Why is it important to know about blood sugar?

09:01 - Blood sugar control

12:25 - How exercise affects blood sugar

14:17 - The power of fidgeting

16:12 - Effects of higher intensity exercise

17:00 - Lower intensity exercise vs higher intensity exercise

18:41 - Intermittent fasting and blood sugar

24:43 - Personalization

26:35 - What types of exercises can you do to control blood sugar?

29:12 - Cardio vs resistance training

34:21 - Blood fats & exercise

42:15 - 3 tips on leveraging exercise to control blood sugar and blood fats

43:14 - Summary

44:25 - Goodbyes

44:37 - Outro

Episode transcripts are available here.

Follow Javier on Twitter: https://twitter.com/gonzalez_jt

Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Foods to lower your cholesterol

Thu, 12 Jan 2023 11:06:00 -0000

More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.

Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.

In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

‘Association between Carbohydrate Intake and Serum Lipids’ from the Journal of the American Nutrition Association here
‘The Mediterranean Diet And Cardioprotection: Historical Overview And Current Research from the Journal of Multidisciplinary Healthcare here
‘Direct comparison of dietary portfolio vs statin on C-reactive protein’ from the European Journal of Clinical Nutrition here

This podcast was produced by Fascinate Productions.

Should we be worried about strep A?

Thu, 05 Jan 2023 13:14:00 -0000

This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe.

The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks.

So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families?

In today’s episode, Jonathan is joined by world-leading expert on the subject: Shiranee Sriskandan is a professor of Infectious Diseases at Imperial College London whose scientific research focuses specifically on Strep A bacteria. Regular guest and ZOE co-founder Tim Spector also joins, and as one of the world’s top 100 most cited scientists, Tim has been closely following infectious diseases in the community through the ZOE Health Study.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 Introduction

00:10 Topic Introduction

01:40 Quickfire Questions

03:15 What is Strep?

04:04 How common is Strep?

05:02 Seasonality of Strep and symptoms in different climates

05:30 What makes this year different?

06:31 Can Strep make other illnesses worse?

07:07 We've already seen signs of Strep rising over time, is this due to lockdown?

09:36 How worried should we be about Strep infections?

10:10 Group A Strep will often get better on its own

11:07 The risk of rarer invasive infections is greater as the pool of cases increases

11:59 Immune response to Strep A can increase chances of Rheumatic Fever

13:35 What is Rheumatic Fever?

14:59 What are the symptoms of Strep A

16:53 How to treat Strep Throat

18:12 What is the relationship between Strep A and Scarlet Fever

18:53 Who gets Scarlet Fever and what are the symptoms?

19:34 What are the distinguishing features between covid and other sore throats

20:53 Do children get more fevers if they are younger?

22:54 What to do if you think your child has strep throat

24:01 Can you get rapid tests for Strep A?

24:25 Why has Strep throat been seemingly more prominent in the US than the UK

25:41 Different health services around the world and their respective responses to Strep

27:36 Should we be testing and treating?

30:15 What role does differing attitudes to healthcare play in this?

32:02 Should we be cautious about using antibiotics for Strep A?

33:51 What potential problems are there around antibiotics?

36:00 Would a vaccine be the answer to stopping Strep in its tracks?

38:41 Tim's top tips to boost your immunity this winter

41:06 Summary

Episode transcripts are available here

Read about Tim Spector’s ZOE Health Study here

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

How to make New Year’s resolutions stick

Sun, 01 Jan 2023 11:06:00 -0000

Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions.

This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way to set yourself up to fail?

Perhaps science has something to say about this.

In this episode, Jonathan speaks with Tara Swart and Sarah Berry, who share techniques that will give you the best chance of sticking to your New Year’s resolutions. They also discuss whether these promises are a good idea in the first place.

Tara Swart is a medical doctor, a neuroscientist, and the author of The Source: Open Your Mind, Change Your Life. She also has her own podcast, called Reinvent Yourself.
Sarah Berry is one of the world's leading experts on human nutrition. She has personally run more than 20 randomized clinical trials looking at how humans respond to different fats.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:10 - Topic introduction

01:54 - Quickfire questions

02:32 - Making good choices for the New Year without it being hard work

04:28 - Why do we do New Year resolutions and is it a good idea?

07:07 - How to achieve New Year’s resolution goals?

09:18 - Scientific evidence about how to achieve goals

09:53 - What is neuroplasticity

16:02 - 4-step process to change your brain

18:36 - How to approach weight loss resolutions

23:07 - Avoiding dieting as a New Year’s resolution

25:49 - The science of habits

33:07 - Tips & actionable advice

40:02 - Quitting alcohol

43:26 - Summary

44:00 - Goodbyes

44:11 - Outro

Episode transcripts are available here.

Get Tara’s book here.

Follow Tara on Instagram: https://www.instagram.com/drtaraswart

Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

The health benefits of eating together

Thu, 29 Dec 2022 11:06:00 -0000

You might think what you eat and when are the only factors that play into the health of your diet. But recent research has shown that who you eat with can also play a role. And it could even make your food taste better!

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can eating with other people really improve your food?

Studies referenced in today’s episode:

Associations of family feeding and mealtime practices with children's overall diet quality, published in Appetite here
‘Diet and Health Benefits Associated with In-Home Eating and Sharing Meals at Home’ from International Journal of Environmental Research and Public Health here
‘The Protective Role of Family Meals for Youth Obesity: 10-year Longitudinal Associations’ from the U.S. Dept of Health and Human Services here

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/

This podcast was produced by Fascinate Productions.

Tim Spector’s journey from health crisis to healthy eating - a chapter from Food for Life

Thu, 22 Dec 2022 11:06:00 -0000

What should I have for dinner? A question you no doubt ask yourself daily. But I bet you don't spend too long coming up with an answer. ZOE's scientific co-founder, Tim Spector, has been trying to answer this question for a decade.

If you're a regular listener, you probably know him well. Five years ago, he published the best-selling book, The Diet Myth, and just last month, he released the follow-up, Food for Life, the New Science of Eating Well.

In this episode, you'll hear a chapter from the book titled “So Now What Should I Have for Dinner?”

Tim Spector is a co-founder of ZOE and one of the world's top 100 most-cited scientists.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Get Tim’s book here.

Timecodes:

00:00 - Intro

01:44 - Chapter 11. So now what should I have for dinner?

14:00 - Personalizing my diet

26:15 - Five final tips

27:00 - Outro

Follow Tim on Instagram: www.instagram.com/tim.spector

Episode transcripts are available here.

This podcast was produced by Fascinate Productions.

Should you worry about gluten?

Thu, 15 Dec 2022 11:06:00 -0000

The last decade saw a rise in gluten-free diets. But the number of us with diagnosed gluten intolerance each year hasn’t changed.

Eliminating gluten is the only treatment for those with celiac disease, but the rest of us could be doing more harm than good by embracing ultra-processed, gluten-free foods.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Should you be worried about gluten?

Studies referenced in the episode:

‘Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients’ from Gastroenterol & Hepatology here
‘The Gluten-Free Diet: Recognizing Fact, Fiction, and Fad’ from The Journal of Pediatrics here
’Is There Evidence to Support the Claim that a Gluten-Free Diet Should Be Used for Weight Loss?’ from the Journal of the Academy of Nutrition and Dietetics here

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

This podcast was produced by Fascinate Productions.

The secrets of good sleep

Thu, 08 Dec 2022 11:06:00 -0000

We all know how good it feels to drift into deep sleep and wake up feeling refreshed.

The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.

But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.

In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep — to give us more energy and better health. They also discuss whether how we sleep changes how our bodies respond to food.

Matthew Walker is a sleep expert, a professor of neuroscience at UC Berkeley, and founder of the Center for Human Sleep Science. He’s also the author of Why We Sleep.

Matt and his team are currently working with ZOE scientists to research the links between sleep, nutrition, and health.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:33 - Episode start

01:22 - Quickfire questions

02:48 - What’s the biggest myth about sleep»

04:09 - What is sleep?

07:46 - Why do we sleep?

10:29 - REM

14:22 - How does Matt study sleep?

16:18 - What happens when you don’t get enough sleep?

22:48 - Collaboration with ZOE

28:16 - Sleep and menopause

32:38 - Tips on how to sleep better

33:23 - Sleep regularity

35:12 - How do you find out about your chronotype?

37:20 - Bedroom temperature

38:04 - Lighting

39:04 - Caffeine and Alcohol effects on sleep

44:22 - Making your room like a cave

44:57 - The influence of screens on your sleep

47:03 - Summary

48:14 - Goodbyes

48:35 - Outro

Get Matt’s book here.

Listen to Matt’s podcast here.

'How people wake up is associated with previous night’s sleep together with physical activity and food intake' - Read the paper: here.

Find out your chronotype here.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Heartburn: why it happens and what you can do

Thu, 01 Dec 2022 11:06:00 -0000

The acid in your stomach is so powerful it can dissolve metal. Luckily, your stomach is fine-tuned to deal with its acidic fluid, but the rest of your body isn’t quite as hardy.

So, if acid escapes from your stomach and reaches your esophagus, it can cause a painful sensation in the chest — this is heartburn. It isn’t rare, with more than 1 billion people suffering from it globally.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Why do we get heartburn, and what’s the best way to deal with it?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

‘Prevalence and clinical spectrum of gastroesophageal reflux: a population-based study in Olmsted County, Minnesota’ from Gastroenterology here
‘Proton-pump inhibitors and risk of fractures: an update meta-analysis’ from Osteoporos Int. here
‘Proton pump inhibitors alter the composition of the gut microbiota’ from BMJ here

This podcast was produced by Fascinate Productions.

The truth about vitamin supplements

Thu, 24 Nov 2022 11:06:00 -0000

Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.

So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications?

In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how vitamin supplements affect our health.

JoAnn Manson is a professor of epidemiology at the Harvard School of Public Health and one of the world's most cited researchers. She’s run multiple enormous studies with over 20,000 participants to uncover the real effects of vitamin supplementation on our health.
Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

02:29 - Quickfire questions

04:27 - Why are people confused about supplements?

05:17 - Which supplement does the majority of the population benefit from taking and why?

05:51 - What are dietary supplements and vitamins?

09:33 - Why is there so much advertising suggesting supplements?

10:54 - JoAnn’s research

14:07 - About vitamin C

15:15 - Megadosing

19:51 - VITAL and COSMOS trials

25:13 - Should we take vitamin D

27:37 - Omega-3

32:48 - Variation & personalization

36:51 - Actionable advice on supplements

38:45 - Should children take supplements?

42:13 - Should we all take a standard dose multivitamin?

44:54 - Summary

46:25 - Goodbyes

46:57 - Outro

Episode transcripts are available here.

Check the trials mentioned in today’s episode: AREDS 2, COSMOS, Physicians' Health Study II, VITAL

Follow Sarah: https://twitter.com/saraheeberry

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Menopause: Does diet play a part?

Thu, 17 Nov 2022 11:06:00 -0000

It's a condition that affects half the population, but there are countless unanswered questions about menopause. The symptoms vary significantly from person to person, including sleep problems, hot flashes, weight gain, and an increased risk of heart disease.

In one of the largest studies to date, ZOE researchers have uncovered a link between menopause and our diets — and this could hold the key to reducing the severity of menopause symptoms.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what role does diet play during menopause?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

‘Why we are all being let down by the lack of research into menopause’ from Mosaic here
‘Menopause’ from the Nature Reviews Disease Primers here
‘What is Menopause?’ from the National Institute of Aging here

This podcast was produced by Fascinate Productions.

How your gut affects your mental health

Thu, 10 Nov 2022 11:06:00 -0000

In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.

Using his device, he administers the brown solution within…rectally.

This unfortunate soul has just received a fecal microbiota transplant. The donor was not another mouse but a human being. And the person in question had symptoms of severe depression.

Jonathan speaks to John Cryan, author of the study that showed a relationship between gut and brain. In this episode, we learn more about his fascinating research, how microbes may affect our brain, and to eat to appease your gut bugs.

John Cryan is a professor at University College Cork and a world-leading researcher into the relationship between our brain and our gut microbiome.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

02:05 - Quickfire questions

03:26 - Are there links between the gut and the brain?

06:31 - The gut-brain axis

09:17 - How do gut bacteria affect our brains?

11:12 - Why does John call the microbiome “the chamber of secrets”?

14:20 - Does the microbiome explain drug side effects?

15:51 - Are there links between our microbiomes and mental health?

20:40 - If we improve our microbiome health can we improve our mental health?

24:58 - Can food help improve the microbiome and thus improve mental health?

28:33 - Microbiome’s effect on behavior

29:54 - Actionable advice

34:43 - Microbiome in adolescence

37:18 - Summary

38:26 - Goodbyes

38:48 - Outro

Episode transcripts are available here.

Follow John: https://twitter.com/jfcryan

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Cooking oils: what to use and when

Thu, 03 Nov 2022 11:06:00 -0000

We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

‘Heated vegetable oils and cardiovascular disease risk factors’ from Vascular Pharmacology here
‘Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review’ from British Journal of Nutrition here
‘Culinary oils and their health effects’ from British Nutrition Foundation here

This podcast was produced by Fascinate Productions.

Will fermented foods improve my gut health?

Thu, 27 Oct 2022 11:06:00 -0000

Fermentation is a hot craze in fancy restaurants around the world. And fermented foods, like kombucha and kimchi, are even sold in corner stores.

Listeners of this show will have heard that fermented foods might benefit our gut health. But these foods make us uneasy. The idea of letting food rot, then eating it goes against everything our parents taught us. So, is fermentation scary and dangerous?

This episode will show you why it's not only safe but beneficial to eat fermented foods, and that fermenting foods is something you can try at home.

Jonathan speaks to Tim Spector and Sandor Katz — whom the food magazine CHOW calls a provocateur, trendsetter, and rabble-rouser — to better understand the fabulous world of fermentation.

Sandor Katz is a food activist who is widely credited with reintroducing fermentation to the US and the UK, calling himself a fermentation revivalist.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:13 - Topic introduction

02:21 - Quickfire questions

04:10 - Isn’t fermentation niche?

05:05 - What is fermentation?

07:36 - Why did our ancestors ferment their food?

08:54 - How is fermentation preserving food?

12:45 - What are the impacts on our health of eating fermented foods?

16:27 - How to make kimchi

19:00 - What is kefir?

20:25 - Why are fermented foods good for our health

24:19 - Why don’t we have to worry about bacteria in fermented foods?

29:36 - What are the best fermented foods to get started with?

34:16 - Can you purchase fermented foods at stores?

39:26 - 5 tips for people interested in trying fermented foods

42:42 - Summary

44:17 - Listener’s question: What’s the most unusual food that you’ve fermented?

45:16 - Goodbyes

45:24 - Outro

Episode transcripts are available here.

Follow Sandor: https://www.instagram.com/sandorkraut/

Learn Sandor’s sauerkraut recipe here.

Get Sandor’s book here.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

How fasting affects energy and mood - The Big IF Dailies

Wed, 26 Oct 2022 11:06:00 -0000

Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective - ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data suggests this might not be the case.

In this daily episode of ZOE Science & Nutrition, Dr Sarah Berry joins Jonathan to answer the question: how does fasting affect your energy and mood?

This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s largest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?

Take part for FREE: joinzoe.com/thebigif

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

This podcast was produced by Fascinate Productions.

3 meals a day VS little and often - The Big IF Dailies

Tue, 25 Oct 2022 11:06:00 -0000

Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.

Today, we discuss new data that could settle this once and for all.

In this daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should we eat little and often or 3 meals a day?

This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger levels. Want to know if intermittent fasting can work for you?

Take part in the Big IF Study for FREE: joinzoe.com/thebigif

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

This podcast was produced by Fascinate Productions.

Gut bacteria & fasting: meet the night crew - The Big IF Dailies

Mon, 24 Oct 2022 11:06:00 -0000

Nowadays, food can be delivered to your door with just a few swipes of your smartphone. The result? Many of us eat more frequently, at any time of the day. And this may have some downsides. New research shows that for our gut bacteria to perform their helpful activities, we may have to embrace the dietary patterns of our ancestors.

In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: How do gut bacteria repair your gut while fasting?

This episode is part of a limited series to celebrate the launch of The Big IF study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?

TAKE PART for FREE: joinzoe.com/thebigif

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

This podcast was produced by Fascinate Productions.

Does calorie counting work? - The Big IF Dailies

Sun, 23 Oct 2022 11:06:00 -0000

Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.

In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: Does calorie counting work?

TAKE PART for FREE: joinzoe.com/thebigif

This podcast was produced by Fascinate Productions.

Should you avoid late-night snacks? - The Big IF Dailies

Sat, 22 Oct 2022 11:06:00 -0000

We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not be a guilty pleasure after all.

In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should you avoid late-night snacks?

This episode is part of a limited series to celebrate the launch of The Big IF Study: The world’s biggest clinical study to discover how intermittent fasting affects our mood, energy and hunger. Want to know if intermittent fasting can work for you?

TAKE PART for FREE: joinzoe.com/thebigif

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

This podcast was produced by Fascinate Productions.

What breaks a fast? - The Big IF Dailies

Fri, 21 Oct 2022 11:06:00 -0000

Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.

Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue that you’re only allowed water while fasting others believe there can be more flexibility during your period of abstinence.

In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: what breaks a fast?

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

TAKE PART for FREE: joinzoe.com/thebigif

This podcast was produced by Fascinate Productions.

5 foods I got wrong - Tim Spector

Thu, 20 Oct 2022 11:06:00 -0000

Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth.

If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more.

He’s put everything he’s learnt into his new book Food for Life: The New Science of Eating Well.

In this episode, Tim speaks with Jonathan about what he got right, where he went wrong, and what the future holds for the world of nutrition.

Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:10 - Topic introduction

02:33 - Quickfire questions

03:19 - Has Tim changed his opinion on anything while writing his new book?

03:55 - Tim’s new book: Food for Life

05:41 - Today’s topic: 5 foods Tim got wrong

06:55 - #1: Bread

10:16 - What has Tim’s opinion changed about bread?

12:23 - #2: Personalization

15:15 - How has Tim’s breakfast changed?

22:05 - #3: Milk

25:04 - Skim milk vs whole milk

27:48 - What kind of milk does Tim have?

29:43 - #4: Mushrooms

32:37 - #5: Ultra-processed foods

40:30 - Summary

42:17 - Will Tim write another book?

42:49 - Goodbyes

42:53 - Outro

Pre-order Tim’s book here.

Episode transcripts are available here.

Check the trial mentioned in today’s episode here.

This podcast was produced by Fascinate Productions.

What does science say about intermittent fasting?

Thu, 13 Oct 2022 11:06:00 -0000

It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?

There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night.

Whatever the approach, intermittent fasting involves restricting the window of time when you eat.

Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension.

Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential.

Today, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today — and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change.

Gin Stephens is a New York Times bestselling author and podcast host.
Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:15 - Topic introduction

02:44 - Quickfire questions

04:38 - ZOE’s intermittent fasting study

08:42 - What is intermittent fasting and how it impacted Gin’s life

11:50 - Demystifying intermittent fasting

14:19 - The science of intermittent fasting

23:29 - Starting intermittent fasting

25:29 - What am I allowed to have during intermittent fasting?

30:07 - The first 28 days of “clean” intermittent fasting

32:51 - Intermittent fasting and the microbiome

37:00 - Correlation with circadian rhythms

38:56 - How important is consistency when time-restricted eating?

41:14 - On intermittent fasting & women’s health

43:24 - Summary

44:35 - Goodbyes

44:56 - Outro

Episode transcripts are available here.

Join us for the World’s Biggest Intermittent Fasting study at joinzoe.com/fasting

Follow Gin: https://www.instagram.com/ginstephens

Get Gin’s books here.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Fiber: Why it’s important and how to get more of it

Thu, 06 Oct 2022 11:06:00 -0000

Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome.

With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get

10% off your personalized nutrition program.

Studies referenced in the episode:

Read ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’ from The Lancet here

This podcast was produced by Fascinate Productions.

Heart health and aging

Thu, 29 Sep 2022 11:06:00 -0000

Do our blood vessels hold the secret to long life?

60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.

If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, where the blood supply to the brain is disrupted, and brain cells are damaged or killed.

Heart attacks and strokes are a major cause of death in developed countries - but we can take action to reduce the risks.

In this episode, Jonathan speaks to a world-renowned physician, scientist, and speaker to gain insights into how looking after this magical pipework could slow down aging.

Dr. William Li is a world-leading specialist in blood vessels and preventative health and the author of countless papers on the topic, who possesses the gift for communicating this complex subject in terms we can all understand.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:09 - Topic introduction

01:34 - Quickfire questions

04:17- Why do blood vessels matter?

05:28 - How do blood vessels link to heart health?

09:15 - Elasticity of blood vessels

13:51 - Can we reverse the stiffening and blockage of blood vessels?

19:58 - Does food damage the blood vessels?

24:40 - Does high blood pressure affect blood vessels?

29:36 - How do aging and diet affect blood vessels?

34:16 - Data on reversing blood vessel damage

39:00 - How is aging linked to blood vessel health?

41:53 - Summary

43:05 - Goodbyes

43:21 - Outro

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

Follow William: https://twitter.com/drwilliamli

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Episode transcripts are available here

Gas & Bloating: the causes & how to stop it

Thu, 22 Sep 2022 11:06:00 -0000

Most of us are familiar with the unpleasant feeling of being bloated. It can happen after eating specific foods or when you experience slower bowel movements. Sometimes, it can be a symptom of an underlying health condition.

To take a closer look at issues related to gas and bloating, we’ve invited a special guest this week: superstar gastroenterologist and Zoe’s US Medical Director Will Bulsiewicz.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: what are the main causes of gas bloating and how do we stop it?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Burden of Gastrointestinal Symptoms in the United States: Results of a Nationally Representative Survey of Over 71,000 Americans + Am J Gastroenterol + here
Abdominal bloating is the most bothersome symptom in irritable bowel syndrome with constipation (IBS-C): a large population-based Internet survey in Japan + Biopsychosoc Med. + here
Sensation of bloating and visible abdominal distension in patients with irritable bowel syndrome + Am J Gastroenterol + here

This podcast was produced by Fascinate Productions.

How your food choices affect the planet

Thu, 15 Sep 2022 11:06:00 -0000

Our planet is overheating. Human society is creating too much carbon dioxide, stopping the sun’s warmth from escaping back into space. As earth gets hotter, its ice caps are melting, causing sea levels to rise, and submerging entire communities. Floods, droughts, and wildfires are already becoming much more common.

Some effects of climate change are now irreversible, but there is still hope, and adjusting what we eat might play a bigger part than you’d imagine.

In this episode, Jonathan speaks with a pioneer in science who will help you understand how your eating habits affect the planet, so you can make informed decisions about the foods you eat and how you prepare them.

Sarah Bridle is a professor of food climate and society at the University of York in the United Kingdom. She is on the vanguard of a new field, and her research carefully measures the exact effects of the foods we eat on climate change.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:10 - Topic introduction

01:34 - Quickfire questions

03:14 - Why does climate change matter?

05:40 - Why does food matter for reducing climate change?

07:44 - Understanding how different foods affect the climate

11:32 - Do I have to go vegan to help stop climate change?

13:14 - Are all meats equal in terms of their climate impact?

16:20 - How do by-products of animals impact climate?

17:22 - Carbon footprint of milk alternatives

19:51 - Is a baked potato good for the planet?

21:42 - Other things that impact climate change to consider

23:33 - Food miles vs air miles?

26:48 - Are avocados killing the planet?

28:05 - Avocados’ water consumption

28:44 - Packaging

34:34 - Food waste

35:20 - Can a sustainable diet be affordable?

36:39 - 3 things to do to reduce your impact on climate change

38:58 - Summary

40:22 - Goodbyes

40:49 - Outro

Episode transcripts are available here.

Follow Sarah: https://twitter.com/sarahbridle

Get Sarah’s book here.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

High cholesterol foods: what really happens when you eat them?

Thu, 08 Sep 2022 11:06:00 -0000

Cholesterol in our food has a bad reputation. Many of us think of it as something to try to cut it out of our diet completely. Yet new research could redeem eggs and other cholesterol-rich foods.

In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah ask: what happens when you eat high cholesterol foods?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Hyperlipidemia as a Risk Factor for Cardiovascular Disease + Prim Care. + here
Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations + Current Opinion in Clinical Nutrition and Metabolic Care + here
The Role of Omega-3 Fatty Acids in Reverse Cholesterol Transport: A Review + Nutrients + here

This podcast was produced by Fascinate Productions.

How to make your body clock work for you

Thu, 01 Sep 2022 11:06:00 -0000

In today’s world, we increasingly live our lives late into the night. Whether it's work obligations, socializing, or being glued to a screen, we ignore the sun's rise and fall.

But most of us are unaware that a clock is ticking away inside us.

It uses light to keep time and tells us when to sleep and eat. Should we listen? Or is this biological clock simply a relic from a past time?

In today’s episode, Jonathan speaks to a leading authority to unravel the latest science that reveals that this body clock, or circadian rhythm, has a dramatic impact on our health, weight, and mental wellbeing:

Russell Foster is an Oxford University scientist who has dedicated his life to studying circadian rhythms. He’s a world leader in the field and the author of Lifetime: the new science of the body clock.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:12 - Topic introduction

01:23 - Quickfire questions

02:30 - What is the biggest myth about our body clock that drives Russell crazy?

03:19 - What are circadian rhythms?

06:41 - Why do they matter to us?

10:32 - How does your body sync its clock?

14:07 - How does the circadian rhythm influence sleep?

15:18 - What happens if we don’t live alongside our circadian rhythms?

21:26 - What should night workers do?

26:45 - Does your circadian rhythm change when going through menopause?

29:42 -Is there a circadian rhythm for our gut?

33:12 - Will it damage our long-term health to continuously be awake by our small children?

35:15 - Summary

36:14 - Goodbyes

36:36 - Outro

Episode transcripts are available here.

Get Russell’s book here.

Follow Russell: https://twitter.com/oxscni

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Artificial sweeteners - worse than sugar?

Thu, 25 Aug 2022 11:06:00 -0000

Artificial sweeteners are everywhere. Not only in diet soft drinks but in many foods that you wouldn’t expect. You’ve probably eaten some today without realising.

Sweeteners have been around for over a hundred years yet remain the subject of much debate. It's hard to know how they stack up next to the alternatives.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are artificial sweeteners worse than sugar?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in the episode:

Stevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential from The Journal of Nutrition here
Chronic Intake of Commercial Sweeteners Induces Changes in Feeding Behavior and Signaling Pathways Related to the Control of Appetite in BALB/c Mice from Biomed Res Int here

This podcast was produced by Fascinate Productions.

Can spices improve your health?

Thu, 18 Aug 2022 11:06:00 -0000

Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills.

Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the ancient wisdom from her childhood met the scientific inquiry of her adult life - beginning a lifelong obsession with the health benefits of spice.

In today’s episode, Kanchan and regular guest Tim Spector help us understand whether there is any scientific evidence to support the health benefits of spices, the easiest way to add spice to our diet, and which ones to choose.

Kanchan Koya is the founder of SpiceSpiceBaby and The Radical Vitality Podcast with a Ph.D. in Biomedicine from Harvard University and training from the Institute of Integrative Nutrition.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:10 - Topic introduction

01:19 - Quickfire questions

02:17 - What is a spice

04:23 - How did Kanchan’s passion for spices begin?

06:56 - What do we know about how spices affect our health?

12:16 - The latest science on spices

17:07 - Which spices are best?

24:46 - How to start using spices?

27:56 - Hacks to start using spices for the best health benefits possible

30:55 - Quality of spices

35:45 - Storage of spices

36:53 - Summary

37:53 - Goodbyes

38:47 - Outro

Episode transcripts are available here.

Read ZOE’s PREDICT Studies here.

Know more about the 5 spices you should embrace here.

Follow Kanchan: https://www.instagram.com/chiefspicemama

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

How healthy are meat and dairy alternatives?

Thu, 11 Aug 2022 11:06:00 -0000

Vegan diets are increasingly popular. As more of us reduce our animal product consumption, countless new meat and dairy alternatives appear on our supermarket shelves. Manufacturers market these products as healthy options (unsurprisingly), but perhaps we shouldn’t be so quick to trust them…

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are meat and dairy alternatives healthier than their animal-based counterparts?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in today's episode:

How well do plant based alternatives fare nutritionally compared to cow’s milk? here
Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up here

This podcast was produced by Fascinate Productions

How food can improve your mood

Thu, 04 Aug 2022 11:06:00 -0000

We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.

But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up.

In today’s episode, Jonathan is joined by Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University. Felice was the driving force behind the landmark study to determine if dietary intervention could help treat the symptoms of moderate to severe depression.

With her help, we dive into what the science suggests regarding the relationship between food and our mental health and what foods we can eat to improve it.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:09 - Jonathan’s introduction

01:28 - Quick-fire questions

02:08 - What do we mean when we talk about 'mood'?

03:40 - Is it true that we're much more focused on mental health?

05:11 - How do we think about the relationship between our bodies and our mind today?

07:01 - Felice’s journey into psychiatry

08:24 - PHD looking into the relationship between diet and mental health

11:44 - The SMILEs Trial

13:22 - How much did diet affect the participants in the study?

15:40 - How long does it take to see results?

16:40 - What role does body weight have in this debate?

17:22 - How important is it that we focus on the quality of our diet over calories?

18:20 - What is the gut-brain axis and the microbiota gut-brain axis?

19:12 - Gut disorders and mental health issues closely related

21:25 - The effects of gut bacteria on the brain

21:58 - What is orthorexia and how is that linked to anxiety?

23:16 - Is there a risk with using diet to treat mental illness?

24:20 - What do healthy diets from across the world have in common?

25:52 - Foods to eat more of or less of to improve mood

27:24 - Diversity in diet

29:12 - Effects of diet on the menopause

32:10 - How does our mental health affect how we eat?

33:20 - What part does the industrialized food system have to play on a social level?

34:14 - How ultra-processed foods impact us

37:06 - Summary

Episode transcripts are available here.

Visit The Food and Mood Centre’s website for more information on Deakin University’s world-leading, multi-disciplinary research: https://foodandmoodcentre.com.au/

Read Felice’s SMILEs Trail here.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Can you reverse damage from a bad diet?

Wed, 27 Jul 2022 11:06:00 -0000

A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does food really work this way?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: can you reverse the effects of a bad diet?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Studies referenced in today's episode:

Estimating impact of food choices on life expectancy: A modelling study available here
Small targeted dietary changes can yield substantial gains for human health and the environment available here

This podcast was produced by Fascinate Productions

How to control blood sugar spikes

Thu, 21 Jul 2022 11:06:00 -0000

Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.

She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.

The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab rat, that began a journey of discovery into how blood sugar affects our health.

In today’s episode, Jonathan is joined by two leading experts on the topic:

Jessie Inchauspe is a biochemist, bestselling author, and founder of the Glucose Goddess movement who’s helped hundreds of thousands of people improve their health by making cutting-edge science accessible.
Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:10 - Topic introduction

01:28 - Quickfire questions

02:39 - What is blood sugar?

03:29 - Why do we have blood sugar?

05:25 - Blood sugar monitoring

07:30 - How does blood sugar affect our health?

09:12 - Do we want a flat blood sugar?

14:03 - Blood sugar responses and menopause

19:20 - Personalization in blood glucose responses

23:17 - Actionable advice to better control your blood sugar

23:55 - Food ordering

28:30 - Vinegar and blood sugar

34:15 - What foods should I eat to control blood glucose spikes?

37:39 - Blood glucose & exercise

40:02 - Summary

41:45 - Listener question

43:03 - Goodbyes

43:17 - Outro

Episode transcripts are available here.

Buy Jessie’s book here.

Read ZOE’s PREDICT Studies here.

Follow Jessie: https://www.instagram.com/glucosegoddess

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Saturated fat: Monstrous or misunderstood?

Thu, 14 Jul 2022 11:06:00 -0000

If you're confused about the health effects of fats, you are not alone. You've probably read the headlines - fats are killing us! Then found claims they’re actually healthy in the same publication the following week.

Saturated fats have been touted as the worst of all.

While there’s ambiguity around other fat sources, saturated fats are universally demonized.

But are they really the super villain we've been led to believe?

Find out in this week’s episode.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

This podcast was produced by Fascinate Productions.

This is what the Keto Diet does to your body...

Thu, 07 Jul 2022 11:06:00 -0000

Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It's no surprise - completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’.

With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them.

Nonetheless, doctors prescribe keto diets to treat people with severe diabetes and see dramatic improvements, and many healthy people swear by keto for weight loss. On top of this, removing carbohydrates prevents blood sugar spikes and crashes linked to inflammation and disease.

In today’s episode, Jonathan speaks to a leading nutritional researcher to understand whether or not keto diets are a crazy fad:

Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board who’s produced a clinical trial of keto diets, published in the American Journal of Clinical Nutrition.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:10 - Topic introduction

01:38 - Quick-fire questions

05:20 - What is a ketogenic diet? How does it work?

08:34 - Why have people become interested in keto?

10:16 - To promote ketosis, how low-carb should a diet be?

11:46 - Why are randomized trials so important?

14:37 - Christopher’s study

18:46 - What is a Mediterranean diet?

21:31 - Study results

25:33 - How sustainable is a keto diet?

31:22 - How strictly should you follow the keto diet?

32:47 - Diabetes and keto

35:36 - Keto’s impact on the microbiome

37:57 - Is there a long-term impact on the ability to process carbs?

39:51 - Summary

41:40 - Listener’s question

42:12 - Goodbyes

42:32 - Outro

Episode transcripts are available here.

Read Chris’ Study here.

Follow Chris: https://twitter.com/GardnerPhD

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Processed foods - convenient or catastrophic?

Thu, 30 Jun 2022 11:06:00 -0000

The word ‘processed’ has become synonymous with being unhealthy. The mainstream media encourages us to detox from processed food or offers us ‘10 easy ways’ to stop eating it.

But nearly everything we consume has undergone some type of processing.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If most of what we eat is processed, can it really be that unhealthy for us?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

This podcast was produced by Fascinate Productions.

Our ancestors’ diet: surprising discoveries from a 5000 year old iceman

Thu, 23 Jun 2022 11:06:00 -0000

A mummified man found in the mountains of Italy on a nutrition science podcast? Have we gone completely off track?

We haven’t - we promise.

This unfortunate soul could be the key that unlocks an entirely new understanding of human health.

This mummy, discovered in an alpine snow drift by two hikers, gives us a remarkable glimpse into the surprising dietary choices of our ancestors.

In today’s episode, Jonathan discovers some secrets held by our ancestors by speaking to two outstanding guests:

Frank Maixner works at the Institute for Mummy Studies in Italy and travels the world uncovering the secrets of our ancestors.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:10 - Topic Introduction

01:45 - What happened thirty years ago high in the mounts on the border between Italy and Austria

03:02 - Who was the Iceman?

03:39 - What happened to him and what did we discover about him?

05:10 - How old was he and what do we know about his lifestyle?

06:01 - What was he eating?

09:02 - What’s surprising about his health?

11:56 - The Iceman & mushrooms

13:08 - Iceman’s microbiome

14:13 - The most surprising information about the Iceman’s microbiome

15:27 - What’s microbiome diversity?

17:30 - Iceman’s origins

17:56 - The start of a new academic discipline

19:41 - Finding out about salt miners

21:02 - What did these salt miners eat?

23:05 - How plant-based was their diet?

23:39 - Did they eat dairy?

25:05 - Their diet diversity

26:40 - What do their microbiomes tell us?

32:31 - What does this mean for us? What is the actionable advice?

36:24 - Summary

38:16 - Goodbyes

38:40 - Outro

Episode transcripts are available here.

Follow Frank: https://twitter.com/frankmaixner

Follow Tim: www.instagram.com/tim.spector/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Introducing: ZOE Shorts

Thu, 16 Jun 2022 11:06:00 -0000

We’re excited for you to hear our NEW bitesize podcast: ZOE Shorts.

Some of you requested some short-form episodes, so we delivered!

In between the longer episodes, Jonathan teams up with world-leading nutrition researcher and podcast regular Dr Sarah Berry to tackle one hot topic from nutrition science in just 15 minutes.

From saturated fats to vitamins, time-restricted eating and much more, find out the history, the different sides of the argument and, of course, hear what the latest science says from ZOE Science and Nutrition.

Think of this podcast as a convenient, healthy snack: easy to consume but keeping you full throughout the day with bitesize nutrition advice and entertainment!

Follow ZOE on Instagram: https://www.instagram.com/zoe/

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get

10% off your personalised nutrition program.

This podcast was produced by Fascinate Productions.

Superfoods

Thu, 16 Jun 2022 11:00:00 -0000

From blueberries to salmon, kale to acai, it seems like anything and everything can be classed as a superfood these days.

Supposedly they can prevent cancer, reduce inflammation, and even help you live longer…

In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah look at the history of superfoods and ask: are some foods really more ‘super’ than others? Or is this just another marketing ploy?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

10% off your personalised nutrition program.

This podcast was produced by Fascinate Productions.

Inflammation, aging and disease. What's food got to do with it?

Thu, 09 Jun 2022 11:06:00 -0000

It’s a biological process that we need to stay alive. Yet too much of it leads to disease and a shorter life.

Inflammation is the immune system’s response to an outside event it thinks is dangerous. This stimulus could be an injury, like falling off your bike or an infection by a virus or bacteria. But inflammation can also be triggered by our food in the hours after we eat.

But if this natural process is required to protect us from infections and injuries, why is inflammation usually cast in a negative light? Is there something behind this, or is the idea that inflammation is bad a lie, designed to sell magic potions with dubious evidence?

In today’s episode, Jonathan speaks to two show regulars to unravel all the information about inflammation:

Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomized clinical trials looking at how humans respond to different fats.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:09 - Topic Introduction

02:30 - Quickfire questions

04:27 - What is inflammation, why does it happen, and why it’s not always bad

10:38 - How is diet related to inflammation?

14:15 - Microbiome and inflammation

19:31 - What does prolonged inflammation do to your health?

23:06 - Can inflammation affect our weight?

25:24 - How does inflammation affect aging and menopause?

29:21 - How do we reduce our dietary inflammation?

33:26 - Should we exclude foods to reduce inflammation?

37:06 - Summary

38:49 - Goodbyes

38:52 - Outro

Episode transcripts are available here.

Follow Sarah: https://twitter.com/saraheeberry

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions

Can bread be healthy?

Thu, 26 May 2022 15:56:00 -0000

It’s no exaggeration to say that bread shaped modern humanity - it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers.

Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread or a burger bun as a cheap, flexible, and delicious energy source.

But modern industrial processes designed to reduce the time and cost of baking mean today’s bread would be unrecognizable to our ancestors.

Today’s bread tastes good but has lost most of its nutritional content. With most of its fiber gone, and no time for bacteria to work its fermenting magic, bread has become a simple starch, rapidly turned into sugar in our blood and offering little to support our gut bacteria. For this reason, bread is increasingly demonized as an evil carb.

In today’s episode, Jonathan speaks to two authorities on the subject to ask: Can bread can ever be healthy?

Vanessa Kimbel is a specialist in personalised bread and her doctorate in nutrition & digestabilty of bread is in Baking as Lifestyle Medicine & preventative healthcare.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:09 - Topic introduction

02:14 - Quickfire questions

04:08 - Why bread matters

05:23 - Is bread empty calories?

08:46 - What is bread?

11:30 - What is bran?

12:16 - The difference between the types of grains

14:19 - What is the impact of bread on our microbes?

17:03 - What should you look for in bread?

18:50 - What sort of bread should you look for?

20:10 - Supermarket bread is not fresh!

20:42 - On gluten intolerance

23:11 - How should we think about sourdough?

32:29 - How to know whether sourdough is real or fake?

35:47 - Practical advice on how to choose bread

38:54 - Summary

40:43 - Goodbyes

40:55 - Outro

Episode transcripts are available here.

Follow Vanessa: https://www.instagram.com/vanessakimbell/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Is Coffee Healthy?

Thu, 12 May 2022 11:06:00 -0000

Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer.

Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink.

In the 20th century, coffee was blamed for high blood pressure and heart attacks, and more recently linked to a rising epidemic of poor sleep.

None of this has prevented coffee’s relentless rise. Over 2 billion cups of the stuff are drunk each day.

So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria?

In this episode, Jonathan speaks with James Hoffmann and Tim Spector to find out. They discuss how coffee affects your gut bacteria, your hormones and your heart, whether decaffeinated coffee is healthy, and discover some of coffee’s most surprising side effects – which could come in handy if you find yourself in the jungle.

James Hoffmann is a leading coffee expert and author of the World Atlas of Coffee and co-founder & chairman of the Square Mile Coffee Roasters.
Tim Spector is a co-founder at ZOE and one of the top 100 most cited scientists in the world.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:11 - Topic introduction

01:54 - Quickfire questions

03:30 - What is coffee and why are we willing to spend money on it?

04:51 - Views on coffee

08:07 - Health properties of coffee

10:24 - How is coffee made?

14:32 - Quantities of caffeine in beverages

16:12 - How important is fermentation for coffee flavor?

17:20 - What does the fermentation stage look like?

19:51 - Fiber & coffee

24:00 - Effects of coffee

24:54 - How much is too much coffee?

26:39 - What time is the best to drink coffee?

30:32 - What is decaf and is it safe?

34:03 - Does James drink decaf?

34:44 - Is decaf as healthy as caffeinated coffee?

36:01 - Does coffee quality matter?

37:00 - James' coffee preference

38:15 - Health side effects of coffee

40:25 - Is it healthy to mix coffee with milk?

42:48 - James' opinion on coffee with milk

44:31 - Summary

46:39 - Instagram question: Does coffee dehydrate you?

47:00 - Goodbyes

47:17 - Outro

Episode transcripts are available here.

Follow James: https://www.instagram.com/jimseven/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions

Your Gut is Full of Bugs: Why This is Great News

Thu, 28 Apr 2022 11:06:00 -0000

You may have heard there are bugs in your gut. But do they matter?

Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health.

So while many of us have heard that gut health is essential, few of us understand why and what we should do to support our gut bacteria.

In this episode, Jonathan speaks with Will Bulsiewicz to find out when our microbiome begins to form, the most effective ways to support our gut health, and the role these gut bacteria play in controlling our weight.

Will Bulsiewicz is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:11 - Topic introduction

01:29 - Quickfire questions

02:55 - What is the microbiome?

08:51 - The role of the microbiome?

11:52 - The microbiome as an organ?

17:01 - Why does the microbiome matter?

21:01 - How does the microbiome affect our metabolism and weight?

24:12 - Do we have a microbiome before we are born? How does it develop?

32:44 - What can you do to improve your gut health?

35:55 - Analyzing the microbiome to know more about your relationships

39:24 - 3 health tips to improve our microbiomes

41:42 - Summary

44:40 - Outro

Episode transcripts are available here.

Follow Will: https://www.instagram.com/theguthealthmd/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Fats and oils: What’s the real story?

Thu, 14 Apr 2022 11:06:00 -0000

Today we’re talking about fat, a delicious component of our food with a terrible reputation.

Fats have been broadly associated with weight gain and heart disease until recently.

A mountain of new scientific evidence suggests this is wrong and that it's not as simple as ‘all fat is bad’. Indeed, eating more healthy fat might actually reduce heart disease for many people.

In today’s episode, Jonathan speaks to Dr Sarah Berry to learn about what science tells us today, whether it is possible to lose weight on a high-fat diet, what oils we should be cooking with, and the different types of fats.

Dr. Sarah Berry is one of the world's leading experts on human nutrition, who has personally run over 20 randomised clinical trials looking at how humans respond to different fats.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

02:50 - Episode Start

03:08 - Quickfire round

04:54 - Can fat ever be healthy?

08:53 - Is it possible to put on weight if you’re on a low-fat diet?

10:50 - Food accessibility & bioaccessibility

13:22 - Understanding the caloric data of fats

19:25 - Fats’ relationship with cholesterol

23:40 - Food labels aren't necessarily helpful

27:45 - What are the best oils to cook with?

33:04 - Are there any dangers of cooking with oil?

37:43 - Are eggs safe?

38:56 - Is fish good for you?

42:26 - Summary

45:59 - Goodbyes

46:28 - Outro

Episode transcripts are available here.

Follow Sarah: https://twitter.com/saraheeberry

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Is exercise or nutrition more important for weight loss?

Thu, 31 Mar 2022 06:06:00 -0000

Our transformation into coach potatoes happened in the blink of an eye. Only 100 years ago, most people relied on manual work to make their living.

Today, things are different. Many of us live our lives in front of a screen. Online shopping and remote work mean some of us don’t need to leave the house at all. So how bad is this for us?

The answer is now clear: Low levels of physical activity lead to an increased risk of disease and a lower quality of life in older age. However, when we come to the question of what sort of exercise you should be doing, how often, and how much it contributes to weight loss, the answers might surprise you.

In today’s episode, Jonathan speaks to a Human Physiologist to learn about the interactions between diet and exercise and their impact on human health:

Dr. Javier Gonzalez is an associate professor of Human Physiology at the University of Bath and also a technical advisor to the athletes in the INEOS Tour de France cycling team.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

02:00 - Episode start: quickfire round

03:45 - Why does exercise matter?

04:42 - How much exercise do you need to see health benefits?

05:40 - Defining exercise

08:16 - How much walking to do to see health benefits?

09:03 - What is cardio training & strength training?

10:41 - Differences between cardio and strength training

12:18 - Importance of strength training

15:28 - Is exercise or nutrition more important for weight loss?

18:03 - Dr. Javier’s research on fasting & exercise

22:16 - Should we exercise in a fasted state?

25:26 - Fasting and bone health

26:35 - What can we learn from professional athletes?

28:03 - How does glycogen get produced?

31:55 - How does exercise relate to gut health?

33:09 - What we should eat to benefit from exercise

35:40 - How to think about protein intake

37:26 - How should non-athletes think about food to complement their exercise

40:51 - Personalization & differences between men & women

43:57 - How important is exercising for menopausal women?

45:56 - Summary

51:42 - Goodbyes

51:53 - Outro

Episode transcripts are available here.

Follow Javier: https://twitter.com/gonzalez_jt

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Menopause: How your body changes and what you can do

Thu, 24 Mar 2022 06:06:00 -0000

There's a condition that leads to an increased risk of heart disease, dementia, and early death that's been affecting people for as long as they've existed. The many symptoms can severely impact quality of life - ranging from headaches and memory problems to anxiety and weight gain.

This condition affects more than half of the world's population, but unbelievably its rarely discussed and the scientific research that exists on it is limited.

It's called menopause, and it affects 1.2 billion women worldwide. It's not a disease, but the effects can be just as serious for some women.

Jonathan talks to the British doctor who's working to educate us about menopause and bring the discussion on the topic into the mainstream.

Dr Louise Newson is a GP, menopause specialist and founder of the Newson Health Menopause & Wellbeing Center. Director of the Balance Menopause App and the non-profit Newson Health Research and Education. Founder of The Menopause Charity.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:09 - Jonathan Intro

01:11 - Episode start

01:24 - What is menopause and why is it important for Dr Louise

04:17 - Being hormone-deficient is bleak

07:27 - The overall scale of menopause

12:41 - What is HRT?

17:24 - How little menopause is talked about

19:30 - Dr Louise’s push for menopause understanding & education

23:02 -What’s the accurate test for perimenopause?

28:10 - Understanding hormone deficiency symptoms

31:58 - What else can you do besides HRT: Nutrition considerations

41:09 - Does your body shape change while menopausal?

41:55 - Summary

44:06 - Goodbyes

44:31 - Outro

Episode transcripts can be found here.

Dr Louise’s non-profit organisation about improving and understanding women’s hormone health: https://www.nhmenopausesociety.org

Check Dr Louise’s app on perimenopause and menopause: https://www.balance-menopause.com

Follow Louise: https://twitter.com/drlouisenewson

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

Alcohol: Can it ever be healthy?

Thu, 17 Mar 2022 06:06:00 -0000

For many of us, it's a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated.

Good times with friends aren’t without sacrifice, and many of us feel the morning after impact of a few too many drinks. For an unfortunate minority, alcohol can lead to addiction and even death.

What we want to know is, can alcohol ever be healthy? Is any amount of alcohol a sure path to an early grave, or could a glass of red wine be the best thing for your heart health? This episode examines these contradictions to see what the science says.

Jonathan speaks to two leading scientists to better understand the effects of alcohol:

Tim Spector - scientific co-founder at Zoe and one of the top 100 most cited scientists in the world
Dr. Sarah Berry - one of the world's leading experts in human nutrition, with over 30 randomised human clinical trials to her name

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:10 - Jonathan’s introduction

01:25 - Episode start

01:45 - Tim’s favourite alcohol

02:24 - Is red wine healthy?

04:56 - How does alcohol relate to our microbiomes?

08:41 - What’s the cause of alcohol's positive effects?

11:16 - The importance of the amount of alcohol consumed

15:47 - Understanding the adverse effects of alcohol

17:48 - Why do hangovers get worse with age?

21:41 - Does alcohol influence weight?

24:48 - Alcoholic beers vs non-alcoholic beers in relation to sugar

28:34 - Avoid alcohol if you have these conditions!

29:54 - How does fermentation of beer differ from kombucha?

32:21 - Organic and natural wine

35:10 - Summary

38:03 - Outro

Follow Sarah: https://twitter.com/saraheeberry