ZOE Science & Nutrition

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 Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode What is your gut-brain connection and what role does nutrition play? 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.

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 Follow ZOE on Instagram. 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 Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide 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.

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide 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.

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 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode ZOE snacking study: What should you do? 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.

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 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episodeFood 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.

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide 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.

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide 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.

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide 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.

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide 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) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

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? 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 01:45 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector 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 Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide 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) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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. 🌱 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 Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here