ZOE Science & Nutrition

Today, we’re putting the spotlight on our brains. As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia. But are these behaviours just an inevitable part of getting older? Or is there something we can do to prevent them? Dr William Li is here to outline the connection between our lifestyle and the health of our brain. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down. But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make most of us shy away. What if you could trick your body into reaping the rewards of fasting—without starving yourself?  This week, we’re joined by Dr. Valter Longo, Director of the Longevity Institute at USC and one of TIME’s 50 most influential people in healthcare. Valter’s groundbreaking research on ageing and his FMD program have transformed how we think about health and longevity. Joining him is Tim Spector, ZOE’s co-founder and one of the world’s top 100 most-cited scientists. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Dr. Valter Longo on fasting and biological age reversal 01:18 Quickfire questions: Can fasting slow aging? 02:29 Surprising discoveries about rejuvenating the body 03:39 The difference between chronological and biological age 05:20 Can a single gene mutation extend lifespan? 06:29 What twins teach us about aging and longevity 08:19 Are biological age tests reliable? 10:27 Dr. Longo explains the fasting mimicking diet 12:43 Can fasting help regenerate damaged organs? 15:42 The science behind nutrient sensing and aging 18:19 Why does your body shift into "maintenance mode" during fasting? 22:04 Genetics vs. lifestyle: Which impacts aging more? 24:24 The role of fasting in longevity: Insights from lab studies 28:30 Time-restricted eating: What’s the ideal fasting window? 31:16 Does extreme fasting increase long-term health risks? 35:52 The fasting mimicking diet: How it works 41:07 Long-term studies on fasting: What’s next for science? 45:41 Reversing kidney damage with fasting research 47:10 Can a fasting protocol improve biological age by years? 55:08 Is a holistic approach to diet and fasting the key to longevity? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Studies references in today’s episode Programmed longevity, youthspan, and juventology, 2018, published in Aging Cell  Yeast Chronological Lifespan: Longevity Regulatory Genes and Mechanisms, 2022, published in Cells  Chronological Aging in Saccharomyces cerevisiae, 2012, published in Subcell Biochemistry Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population, 2014, published in Cell Metabolism  Growth Hormone Receptor Deficiency is Associated With a Major Reduction in Pro-aging Signaling, Cancer and Diabetes in Humans, 2012, published in Science Translational Medicine  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re discussing inflammation. We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease.  It’s clearly very important, however many of us still don’t fully understand what inflammation really is. Professor Phillip Calder is here to break down inflammation and share tips on what we should eat to keep it in check. Philip is Head of the School of Human Development and Health in the Faculty of Medicine at the University of Southampton. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Think weight loss is all about eating less and moving more? Think again. In this episode, Prof. Giles Yeo reveals why calorie counting isn’t just inaccurate—it could actually make weight management harder. He explains why the popular “calories in, calories out” method doesn’t add up and explores how factors like genetics, brain signals, and gut health play a major role in shaping our weight. Giles Yeo is a Professor of Molecular Neuroendocrinology at the University of Cambridge and Honorary President of the British Dietetic Association. His research focuses on the influence of genes on feeding behaviour and body weight. Giles is also the author of ‘Gene Eating’ and ‘Why Calories Don’t Count’. Giles shares the surprising impact of ultra-processed foods on how we process calories and why losing weight often feels like a battle against our own biology. With decades of research in his back pocket, Giles shares science-backed advice to help you break free from yo-yo dieting, read calorie labels smarter, and embrace a more balanced, plant-rich diet for long-term health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 01:17 The quickfire round on weight myths 02:05 The biggest weight loss myth revealed 03:07 What are calories, really? 04:08 Burning poop: a bizarre calorie experiment 08:05 The woman who invented calorie counting 11:41 How calories became a diet obsession 15:00 Why calorie counting doesn’t work 18:56 Why food quality matters more 20:05 The blindspot of calorie labels 23:13 We eat food, not calories 27:02 Stress eating vs. stress starving 31:00 Why we always have room for dessert 38:22 How your gut controls your hunger 45:17 Why pizza makes your brain light up 49:41 Ultra-processed foods hijack your appetite 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Long-term weight-loss maintenance: a meta-analysis of US studies, 2001, published in American Journal of Clinical Nutrition How dieting might make some fatter: modeling weight cycling toward obesity from a perspective of body composition autoregulation, 2020, published in International Journal of Obesity Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up, 2007, published in Journal of the American Dietetic Association Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons, 2014, published in Journal of the Academy of Nutrition and Dietetics Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis, 2015, published in Journal of Diabetes & Metabolic Disorders  Is regular exercise an effective strategy for weight loss maintenance?, 2019, Physiology & Behavior Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago.  So why should your diet be? Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat? In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation to explain how the diversity of your gut bacteria affects weight and overall health. Together, our guests share surprising ways the microbiome influences fat storage and offer practical tips for supporting gut health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 The risks of internal fat 01:45 Quickfire questions 03:12 What is belly fat? 04:30 How dangerous is internal fat? 05:44 How our body uses belly fat 16:20 Groundbreaking study on gut bacteria 21:05 These gut bacteria live in your fat tissue 24:50 Gut health and your immune system 31:58 Why microbes are essential to survive 38:30 Why gut health starts at birth 46:40 The importance of sampling your gut microbes 50:50 Two changes you can make right now 53:02 Easy fermented eating tips 55:10 Why not all pickles are fermented 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Translocation of Viable Gut Microbiota to Mesenteric Adipose Drives Formation of Creeping Fat in Humans (2020), published in Cell Our extended microbiome: The human-relevant metabolites and biology of fermented foods (2024), published in Cell Metabolism Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial (2024), published in Nature Heritable components of the human fecal microbiome are associated with visceral fat (2016) published in Genome Biology Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation (2019), published in Scientific Reports Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Many believe that dementia is inevitable, something solely determined by our DNA. But this isn’t the case. In reality, lifestyle choices play the most significant role in determining if we develop this disease. So, what changes can you make today to reduce your chance of getting dementia tomorrow? Dr. Claire Steves joins us to share simple steps that will protect your brain for years to come. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025. Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 What's your nutrition goal for 2025? 03:08 This choice matters most for your health 05:20 Changes that could add 10 years to your life 12:30 Tip 1: Reduce intake of these foods 21:20 Tip 2: Try eating at these times 30:50 Tip 3: Stop counting calories 41:39 Tip 4: Change drink habits 48:15 Tip 5: Eat more plants 55:48 Tip 6: Are you getting enough protein? 59:07 Tip 7: Start eating these healthy snacks 01:03:50 Add these foods to your plate 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition  Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity  The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition  Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year. In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time.  As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend whose also trying to make positive change? 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:08 Should you try fasting? 10:30 Eat more mushrooms 15:40 The power of spices 27:10 Your second brain 35:10 How to prevent osteoporosis 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Enjoy the full episodes here 👇 Intermittent fasting | Spotify or Apple Mushrooms | Spotify or Apple Spices | Spotify or Apple Gut health | Spotify or Apple Osteoporosis | Spotify or Apple Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health.  A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on - which made our celebrity guest emotional.  You’ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025.  🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:41 Build healthy food habits 08:15 Eat more plants with Hugh Fearnley-Whittingstall 17:20 Reduce dementia risk 21:20 Is coffee healthy? 24:40 Why you need more olive oil 33:30 Our special guest! 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Enjoy the full episodes here 👇 Habits with James Clear | Spotify or Apple Hugh Fearnley-Whittingstall | Spotify or Apple Dementia | Spotify or Apple Coffee | Spotify or Apple Olive oil | Spotify or Apple Davina McCall | Spotify or Apple Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise. So, how can you adjust your workout routine to best support your body through this change? Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence? New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar. Today’s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He’s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research.  We’re also joined today by Tim Spector. Tim is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE.  You’ll finish today’s episode knowing what's in your sweetener, how it’s affecting you, and where to turn to satisfy your sweet tooth.    🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes: 00:00 The truth about artificial sweeteners 01:49 Quick fire questions 04:03 Tim's self-experiment 07:40 What is an artificial sweetener? 09:47 Examples of popular sweeteners 10:45 Detrimental effects of sugar on your health 13:11 Sugar's impact on gut health 16:30 Which factors affect the gut microbiome? 18:44 Full Fat Coke vs Diet Coke 21:05 Do diet drinks help weight loss? 26:00 Calorie restriction diets 28:01 Sweeteners and diabetes risk 35:50 Why your microbiome is a chemical factory 42:15 Not all sweeteners are created equal 49:00 The WHO's view on sweeteners 52:30 Practical advice on chemicals in food 55:05 How to transition off sweet drinks 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too. So how can we introduce more spices into our meals? Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause.  Today’s guest, Tamsen Fadal, found out she was in menopause while on live TV. Tamsen is an Emmy award winning journalist and executive producer of the documentary “The M Factor: Shredding the Silence on Menopause”. She’s got a new book titled “How to Menopause”. Tamsen is joined by Dr. Sarah Berry. Sarah runs the world’s largest study on nutrition and menopause here at ZOE. She developed a free tool called the MenoScale calculator that helps you track your symptoms so you can find relief. Sarah is a world leader in large-scale human nutritional studies, associate professor in nutrition at King’s College London and Chief Scientist at ZOE.  🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 34 symptoms of menopause 01:50 Quick fire questions 03:48 A scary moment on live TV 07:25 Feeling shame in menopause 08:20 What’s happening to your hormones?  12:40 12 months without a period 14:01 How long do symptoms last? 15:31 New science on symptoms 24:40 How estrogen changes fat distribution 29:10 Gut microbiome and menopause 36:00 Menopause symptoms in the workplace 48:18 Easy menopause food hacks 51:50 Brand new symptom tracker 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode ZOE Studies on Menopause: abstracts Menopause: Introducing a new way to understand your experience Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures. So, what can you do to keep your bones strong as you age? Professor Tim Spector & Professor Cyrus Cooper explain how you can tailor your lifestyle to maintain a strong skeleton. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here. Listen to the full episode here.

We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients. Today’s guest is Carleigh Bodrug. Carleigh’s published a best-selling cookbook with over 140 recipes made from food scraps you might otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has more than 10 million followers. She’s joined by Dr. Will Bulsiewicz. Will is a board-certified gastroenterologist and ZOE’s U.S. Medical Director. He reveals the hidden nutritional value of these food scraps, and how ‘scrappy cooking’ can get you eating that all-important 30 plants per week. You’ll walk away from today’s episode saving your money and the planet, all while eating more plants. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes: 00:00 Don’t throw these away 01:39 Quick fire questions 04:06 Why we waste so much? 07:49 The truth about ‘best before’ 09:39 This reduces your grocery bill 10:58 Why we need more plants 14:05 Which part of the food is edible? 16:12 The beetroot example 20:25 How to store food safely 23:33 Uncooked vs cooked food 25:09 What to do with coffee grounds 27:40 What is sprouting? 36:50 The power of aquafaba 39:07 No.1 most wasted food 40:02 Make the most of bread 45:33 The lost art of cooking 46:25 Carleigh’s 4 base meals 50:15 How to do meal prep 53:15 Soup: is it nutritious? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Carleigh's sprouting video will be coming soon! Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new. However, our failure to manage this stress could be harming our health. Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here. Listen to the full episode here.

The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic? Professor Tim Spector, one of the world’s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and vaccines in the early stages. We’ll reflect on ZOE’s role - collecting data from millions of people on their symptoms, identifying COVID hotspots and shaping public understanding of the virus. Then we discuss the possibility of the next pandemic, and how we can individually protect ourselves against it. By the end of this episode, listeners feel more equipped to stay safe in the face of another global pandemic. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 What did we learn from COVID? 01:44 Quickfire questions 04:22 ZOE's response to the pandemic 10:10 5 crucial days 14:06 How new symptoms were discovered 23:40 Did the virus come from a lab? 28:00 Were face masks worth it? 29:02 The data on lockdowns 36:01 The economic costs 37:50 Effectiveness of vaccines 40:04 Side effects of vaccines 46:10 Is there a cure for Long COVID 48:39 The role of food choices 51:24 How to fight off infections 52:30 The risks of junk food 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode The WHO estimates of excess mortality associated with the COVID-19 pandemic (2022), published in Nature Long COVID: major findings, mechanisms and recommendations (2023), published in Nature Reviews Microbiology The role of COVID-19 vaccines in preventing post-COVID-19 thromboembolic and cardiovascular complications Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we’re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem. So how do we prevent a problem from occurring? Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode on Apple or Spotify

1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut. Today, we’ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people.  Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School. Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 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 Change your diet to beat anxiety 01:23 Quickfire questions 02:52 What is anxiety? 05:58 Are humans more anxious now than in the past? 08:50 This is where anxiety occurs in the brain 11:29 The gut-brain connection 12:45 Serotonin: the happiness hormone 20:05 How gut bacteria impact the brain 21:20 What happens 2 hours after stress? 23:10 Foods that disrupt dopamine pathways 24:50 Is food addiction real? 30:35 How chronic stress affects hunger 34:00 The importance of feeding good gut microbes 41:00 Eat more of these vegetables 45:02 How to overcome diet anxiety 49:20 How to use Uma’s ‘Calm’ approach 53:13 The anti-anxiety plate Find Uma's Cauliflower Tikka Massala recipe here Get Uma's latest book 'Calm Your Mind With Food' 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review (2020), published in BMC Psychiatry A review of dietary and microbial connections to depression, anxiety, and stress (2018), published in Nutritional Neuroscience  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.