ZOE Science & Nutrition

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

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  🌱 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 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 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 ZOE’s Holiday Hosting Guide 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.

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+ *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 hereListen to the full episode here

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? 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 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 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 ZOE’s Holiday Hosting Guide 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 Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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 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

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. 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 01:00 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 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 ZOE’s Holiday Hosting Guide 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.

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 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 hereListen to the full episode here

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  🌱 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 02:20 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 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 ZOE’s Holiday Hosting Guide 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) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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 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 hereListen to the full episode here

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+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Recipes mentioned: Roasted Aubergine Traybake Juno’s Lasagne Super-simple kefir dressing Lentil Pate Yule log 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 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 ZOE’s Holiday Hosting Guide 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.

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 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 hereListen to the full episode here