ZOE Science & Nutrition
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The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
210 Episodes
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1Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.
We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy.
Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention.
Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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📚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
Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging
Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine
Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health.
But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age?
In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
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
Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.
In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach.
The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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Timecodes:
00:00 Introduction
01:39 Quickfire questions
03:06 What is a carb?
07:43 Is rice healthy?
08:56 What makes sugars unhealthy?
11:49 Truth about sugar spikes
14:49 Potatoes, white rice, bread and pasta
18:44 'Big Food' industry
21:22 What is a good carb?
27:32 Effects of low carb diets
33:18 Effects on mood & energy
36:25 Tim's favourite carbs
39:48 When should you eat carbs?
41:47 Eating carbs with other foods
46:45 Should you freeze bread?
50:33 The healthiest rice
50:53 Is multigrain and wholemeal healthy?
56:20 Should you consume flour?
59:45 Easy way to improve healthy carb intake
📚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
Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in Journal of the American Medical Association
Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization
Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal
Low-Carbohydrate Diet, 2023, published in National Library of Medicine
Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ.
Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin?
In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ.
🥑 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
Could optimizing your sleep significantly extend your lifespan?
In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.
Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate.
But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.
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Timecodes
00:00 No.1 anti aging hack
02:05 Quickfire questions
04:01 Bryan’s longevity protocol
06:20 Biological age markers
08:16 How to measure aging
13:40 Can AI help stop aging?
18:50 What science can we trust?
21:40 Bryan’s self-experiments
25:40 The most surprising sleep discovery
31:20 The McDonald’s diet
34:10 How to self experiment
37:15 Transfusing his son’s blood
39:50 Fecal transplants
41:26 Is Bryan’s daily diet healthy?
46:30 Truth about vitamin supplements
📚Books by our ZOE Scientists
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
Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases
Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews
Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269
Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today we’re considering mindfulness.
Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think.
So, is it really possible to think our way to better health? And if so, where do we begin?
In this episode, Harvard professor Ellen Langer joined me to delve into the magical connection between mind and body.
🥑 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
Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?
In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.
She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.
Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.
🥑 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
🥑 Make smarter food choices. Become a member at http://zoe.com
Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?
In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.
She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.
Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.
🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30
Follow ZOE on Instagram | https://www.instagram.com/zoe/
Timecodes
00:00 Introduction
01:57 Quickfire questions
03:50 From college kid to pro-athlete
05:30 Risks of repetitive exercise
06:05 Best injury prevention tips
07:10 Prehab vs rehab
12:20 Fitness during pregnancy
17:20 Keeping fit with a family
22:12 How to workout in your 50s
24:30 How to age better
27:44 This makes you feel better instantly
29:20 The truth about core workouts
31:48 Foot strength in older age
35:40 3 ways to stick to your fitness plan
42:28 You need this everyday
46:35 Get outside for this many minutes each day
48:10 Give yourself a 90 day reset
📚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
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Are meat alternatives healthy?
It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products.
However, are these meat alternatives actually any healthier?
Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts.
🥑 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
Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think?
In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works.
Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it claims? Finally, she shares the ultimate guide to choosing the healthiest oats - and for those who prefer alternatives, she’s got delicious, nutrient-packed swaps to try.
🥑 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 The breakfast of champions?
01:40 Quickfire questions
03:17 What are oats?
05:03 Oats vs wheat
08:20 What are instant oats?
09:58 Are oats good for your heart?
12:20 ZOE’s oats experiment
19:20 Blood glucose test
25:18 What spikes blood sugar?
28:35 How the body breaks down carbs
33:25 Latest science: are oats healthy?
35:00 Oats and cholesterol
39:30 Healthy vitamins in oats
40:57 Oats vs pesticides
45:06 Is oat milk healthy?
49:30 Oatmeal recipe ideas
📚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
Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism
Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology
Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients
The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today we tackle menstruation.
Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by taboo. This lack of open conversation can leave women without the knowledge they need to address pain, discomfort, or irregularities associated with their period.
So, what signs should raise concern when it comes to menstruation, and how can we manage symptoms effectively?
Professor Sarah Berry and Dr. Jen Gunter join us to break the silence around menstruation.
🥑 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
Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?
In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central role - and how the modern diet is making things worse.
Tamiko shares evidence-based strategies to reduce inflammation naturally, including the best foods to support joint health and whether supplements and lifestyle changes can make a real difference.
If you or someone you know suffers from joint pain, this episode is packed with insights to help you take control of your health.
🥑 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 Can you reverse arthritis?
03:35 What is arthritis?
05:10 How joints work
06:49 Signs of arthritis
11:31 Osteoarthritis explained
12:29 Rheumatoid arthritis explained
14:09 New treatments
15:00 How effective is medication?
15:59 Role of inflammation
20:26 Tamiko’s plant-based eating study
30:30 Can you feel your diet choices in your body?
34:20 Gut microbiome and arthritis
36:20 Does inflammation cause cancer?
42:02 Is our diet causing disease?
44:00 Anti-inflammatory diet pattern
46:02 Foods to detoxify your body
48:23 Does oily fish help arthritis?
50:05 The role of prebiotics
53:02 Are probiotic capsules worth it?
📚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
A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology
A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage
Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell
High-fiber diet associated with improved progression-free survival and response to immunotherapy in melanoma patients, 2021, published by MD Anderson
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 coffee.
Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has officially begun. Coffee is so ingrained into our daily routine we rarely pause to consider the effect of coffee on our health.
So, what is coffee, a health-boosting elixir or just another guilty pleasure?
Coffee expert James Hoffmann joins us to explore one of the world's most popular drinks.
🥑 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
We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transformation is happening where you can’t see it? Hidden inside your skull, your brain is changing with every step, squat, and sprint.
Neuroscientist Dr. Wendy Suzuki has spent years uncovering how movement rewires the brain. As a professor at NYU and an expert in neuroplasticity, Wendy’s research reveals how aerobic exercise boosts memory, sharpens focus, and even builds a protective barrier against dementia.
In this episode, Wendy explains what happens inside your brain when you move, why it’s never too late to strengthen your mind, and the powerful ways exercise can slow brain aging. You’ll discover simple, science-backed habits - including her own brain-boosting routine - to help you stay mentally sharp for years to come.
🥑 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
02:35 Can you grow your brain?
05:05 Why we forget things
07:20 Emotions and memory
10:00 Does memory decline with age?
13:15 Early signs of Alzheimer’s
15:45 Can walking prevent dementia?
18:20 Does the brain shrink?
20:45 How stress harms your brain
23:50 A real, preserved human brain...
26:30 Why exercise boosts memory
29:15 Can adults grow new brain cells?
31:45 How daily movement improves memory
35:10 How much exercise do you need?
38:25 Best workouts for brain health
41:30 Nutrition, gut health, and memory
45:00 Do Blue Zone habits help?
48:10 A simple brain experiment
50:45 Wendy’s brain-boosting routine
📚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
London taxi drivers and bus drivers: a structural MRI and neuropsychological analysis, 2006, published in Hippocampus
Bigger is better! Hippocampal volume and declarative memory performance in healthy young men, 2012, published in Brain Structure and Function
The effects of acute exercise on cognitive performance: a meta-analysis, 2012, published in Brain Research
The effect of acute aerobic exercise on positive activated affect: A meta-analysis, 2006, published in Psychology of Sport and Exercise
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 intermittent fasting.
This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting.
Is it the real deal? Or just another fad?
I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence supports it.
🥑 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
Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress.
Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life.
He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age - and how small changes to diet, movement, and daily habits can have an outsized impact later in life.
🥑 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 A life-changing health transformation
00:38 Overweight, exhausted, and stuck at 40
01:16 How ultra-processed food harms your body
02:08 Can you really transform your health at midlife?
03:18 The biggest myth about changing your health
05:10 From addiction to peak performance
08:40 What happens to the body on a fast food diet
10:26 Unexpected benefits of a plant-based diet
15:30 Gut microbes control more than you think
21:19 Gut health, mood, and mental clarity - what’s the link?
25:00 Does exercise improve your gut microbiome?
27:55 How movement increases your healthspan
30:12 Do elite athletes have better gut health?
32:45 Fuelling extreme endurance without meat
36:00 Tim’s #1 food for gut health
39:05 How to make small changes that actually stick
41:30 Why motivation is overrated—just start
45:00 The mindset shift that makes exercise easier
48:20 It’s never too late to take control of your health
📚Books by our ZOE Scientists
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 anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes
Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine
Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease
Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today we’re discussing fat.
It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool exploited by companies in targeted marketing campaigns. It’s no surprise that a recent study found over 40% of people in the US have experienced some form of ‘fat-shaming’.
But do we really understand fat? What it does, how it forms and why its distribution changes as we age.
Prof. Sarah Berry and Prof. Deborah Clegg are here to help us answer some of these questions and change our perception of fat. Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Sarah is Chief Scientist at ZOE and Professor at King’s College London.
🥑 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
Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health?
In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn calories - but how your body processes and uses them.
You'll discover how poor sleep, stress, and ultra-processed foods are impacting your metabolic health - and how this sets the stage for weight gain and chronic disease. More importantly, Shawn and Tim will share the simple, science-backed habits that can improve your metabolism, from eating nutrient-dense foods to optimizing movement and sleep.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 The truth about your metabolism
04:00 What metabolism actually is
07:30 How ultra-processed food slows metabolism
10:20 Why most people aren’t metabolically healthy
14:00 Food shapes your body’s energy system
18:40 Brain inflammation and metabolism
22:50 How processed food changes calorie burn
27:15 Chemicals in food and air affect health
30:40 Why ultra-processed food harms children most
34:10 How processed food makes us overeat
38:25 Artificial ingredients and gut health
42:10 Can mitochondria be ‘hacked’?
45:00 Poor sleep increases fat storage
48:15 The biggest mistake before bed
50:30 Why breakfast matters for metabolism
52:40 Foods that spike blood sugar
54:20 Tim Spector’s go-to breakfast
55:50 One simple swap to improve metabolism
📚Books by our ZOE Scientists
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
Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013, published in Medicine & Science in Sports & Exercise,
Daily energy expenditure through the human life course, 2021, published in Science
Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, 2010, published in Food and Nutrition Research
The Relationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023, published in Nutrients
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today we’re exploring what evolution can teach us about exercise.
When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it.
So, why does this conflict exist, and more importantly, how can we overcome it?
Harvard Professor of Biological Sciences Daniel Lieberman is here to unravel the mysteries of our exercising ancestors and explain how this can help us train today.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 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
Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone.
In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia.
As co-directors of the Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exercise, sleep, and stress management influence long-term cognitive health.
🥑 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 Meet the brain doctors fighting dementia
01:04 Parents have dementia – are you doomed?
02:00 Can dementia be reversed?
02:25 Five lifestyle changes to prevent Alzheimer’s
06:07 What is dementia vs. Alzheimer’s?
08:50 Are your genes to blame?
12:49 Dementia starts 20+ years before diagnosis
14:10 Four biggest causes of Alzheimer’s
19:04 How to build brain reserve & stay sharp
22:50 Are dementia rates rising or falling?
25:30 How the brain declines over decades
29:00 This diet cuts Alzheimer’s risk by 53%
32:40 Three nutrients your brain can’t live without
38:15 The surprising link between LDL cholesterol & dementia
44:10 Leg workouts slash dementia risk by 35%
46:20 Why strength training is critical for brain health
50:36 How stress shrinks your brain
54:00 Sleep: The brain’s natural detox
📚Books by our ZOE Scientists
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
Association of Lifestyle and Genetic Risk With Incidence of Dementia, 2019, published in JAMA
Dementia statistics, published by Alzheimer's Disease International (ADI)
World Alzheimer Report 2015 - The Global Impact of Dementia, published by Alzheimer's Disease International (ADI)
Midlife serum cholesterol and increased risk of Alzheimer's and vascular dementia three decades later, 2009, published in Dementia and Geriatric Cognitive Disorders
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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
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Timecodes:
00:00 Dr. Valter Longo on fasting and biological age reversal
01:18 Quickfire questions: Can fasting slow aging?
02:29 Surprising discoveries about rejuvenating the body
03:39 The difference between chronological and biological age
05:20 Can a single gene mutation extend lifespan?
06:29 What twins teach us about aging and longevity
08:19 Are biological age tests reliable?
10:27 Dr. Longo explains the fasting mimicking diet
12:43 Can fasting help regenerate damaged organs?
15:42 The science behind nutrient sensing and aging
18:19 Why does your body shift into "maintenance mode" during fasting?
22:04 Genetics vs. lifestyle: Which impacts aging more?
24:24 The role of fasting in longevity: Insights from lab studies
28:30 Time-restricted eating: What’s the ideal fasting window?
31:16 Does extreme fasting increase long-term health risks?
35:52 The fasting mimicking diet: How it works
41:07 Long-term studies on fasting: What’s next for science?
45:41 Reversing kidney damage with fasting research
47:10 Can a fasting protocol improve biological age by years?
55:08 Is a holistic approach to diet and fasting the key to longevity?
📚Books by our ZOE Scientists
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+
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Timecodes
01:17 The quickfire round on weight myths
02:05 The biggest weight loss myth revealed
03:07 What are calories, really?
04:08 Burning poop: a bizarre calorie experiment
08:05 The woman who invented calorie counting
11:41 How calories became a diet obsession
15:00 Why calorie counting doesn’t work
18:56 Why food quality matters more
20:05 The blindspot of calorie labels
23:13 We eat food, not calories
27:02 Stress eating vs. stress starving
31:00 Why we always have room for dessert
38:22 How your gut controls your hunger
45:17 Why pizza makes your brain light up
49:41 Ultra-processed foods hijack your appetite
📚Books by our ZOE Scientists
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+
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Timecodes
00:00 What's your nutrition goal for 2025?
03:08 This choice matters most for your health
05:20 Changes that could add 10 years to your life
12:30 Tip 1: Reduce intake of these foods
21:20 Tip 2: Try eating at these times
30:50 Tip 3: Stop counting calories
41:39 Tip 4: Change drink habits
48:15 Tip 5: Eat more plants
55:48 Tip 6: Are you getting enough protein?
59:07 Tip 7: Start eating these healthy snacks
01:03:50 Add these foods to your plate
📚Books by our ZOE Scientists
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
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Timecodes
00:00 Introduction
01:08 Should you try fasting?
10:30 Eat more mushrooms
15:40 The power of spices
27:10 Your second brain
35:10 How to prevent osteoporosis
📚Books by our ZOE Scientists
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+
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Timecodes
00:00 Introduction
01:41 Build healthy food habits
08:15 Eat more plants with Hugh Fearnley-Whittingstall
17:20 Reduce dementia risk
21:20 Is coffee healthy?
24:40 Why you need more olive oil
33:30 Our special guest!
📚Books by our ZOE Scientists
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+
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Timecodes:
00:00 The truth about artificial sweeteners
01:49 Quick fire questions
04:03 Tim's self-experiment
07:40 What is an artificial sweetener?
09:47 Examples of popular sweeteners
10:45 Detrimental effects of sugar on your health
13:11 Sugar's impact on gut health
16:30 Which factors affect the gut microbiome?
18:44 Full Fat Coke vs Diet Coke
21:05 Do diet drinks help weight loss?
26:00 Calorie restriction diets
28:01 Sweeteners and diabetes risk
35:50 Why your microbiome is a chemical factory
42:15 Not all sweeteners are created equal
49:00 The WHO's view on sweeteners
52:30 Practical advice on chemicals in food
55:05 How to transition off sweet drinks
📚Books by our ZOE Scientists
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.
Today we’re discussing how the food we eat can lower cholesterol.
It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age.
So, how can we break this trend?
Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say she knows a thing or two about heart health and cholesterol.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
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
A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery.
What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could alleviate symptoms of the most common gynecological diseases.
Dr Jennifer Ashton is former Chief Medical Correspondent at ABC News and is a double-board certified OBGYN. She joins us today to discuss ‘nutritional gynecology’, a term she coined after realizing multiple women’s health issues have a direct relationship to nutrition.
Alongside Jen is King’s College London professor and ZOE’s Chief Scientist Sarah Berry. Sarah shines light on the growing evidence of the role of nutrition in offsetting uncomfortable, and sometimes dangerous, symptoms of menopause.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 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 you eat matters
02:00 Quickfire questions
04:05 What gets treated in gynecology?
07:19 What is the vaginal microbiome?
11:30 This affects the vaginal microbiome
13:46 The new field of nutritional gynecology
15:57 Does estrogen affect appetite?
17:19 The gut bacteria that breaks down estrogen
21:22 How food impacts puberty
23:21 Do glucose spikes affect pregnancy?
28:35 Symptoms of PCOS
33:00 Dr Jen explains endometriosis
37:20 Does diet affect these conditions?
42:00 How to test diet changes on yourself
📚Books by our ZOE Scientists
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 relevant to this episode
Diet and Nutrition in Gynecological Disorders: A Focus on Clinical Studies (2021, published in Nutrients
Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome (2013), published in Clinical Science
Weight Regulation in Menopause (2022), published in Menopause
Menopause, the gut microbiome, and weight gain: correlation or causation? (2020), published in Menopause
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch.
In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging.
But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much?
Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has published widely on the relationship between protein and our health.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
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
Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced.
In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case for the ‘good bugs’ in our gut microbiome, the role of micronutrients and how our immune system isn’t born, but made.
We'll also tackle the age-old question: do we really need Vitamin C supplements?
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 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:
01:21 Quickfire questions
04:51 What is the immune system?
06:49 How your immune system works
09:35 What are natural killer cells?
14:18 Is your immune system inherited?
16:42 The impact of sleep and stress
19:53 Cancer and immunotherapy
28:23 This can trigger inflammation
30:25 Are vitamin C supplements worth it?
31:30 Foods to empower your immune system
40:10 How inflammation affects your brain
44:10 New science of the impact of stress
48:52 Immunity and your body clock
📚 Get Jenna's book Your Blueprint for Strong Immunity
📚 Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
“Immune Boosting” in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology
Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews
Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today we’re discussing why muscle strength is so important to our health.
Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.
We kick off with a surprising quirk of human anatomy. Did you know that there’s one time of day when we’re all at our strongest?
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
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
As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.
So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well.
Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE’s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today’s conversation.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Food shopping is a struggle
01:53 Quickfire questions
04:10 What’s the problem with children’s food?
10:05 Why more kids are at the dentist than ever before
12:32 Can you trust food labels?
19:35 How to improve your child’s lunchbox
23:55 Stress-free ways to keep your kids healthy
25:48 Healthy kids food on a budget
29:05 Make your home a healthy food environment
36:23 Healthy breakfast ideas for kids
39:52 Should you give your kids cereal?
Rhiannon's latest books:
The Science of Plant-based Nutrition
The Science of Nutrition
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
Mentioned in today’s episode:
Bite Back 2030 Report 'Are food giants rigging the system against child health?'
ZOE’s famous pancake recipe
Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick?
Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free ZOE resources to try:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
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
Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle?
In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause. Her energy and positivity will empower you to thrive in this stage of life. Kameelah is joined by ZOE’S Chief Scientist Professor Sarah Berry who shares details of ZOE’s groundbreaking new menopause research.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 The silent consequences of menopause
01:40 Quickfire questions
04:06 When does menopause start?
05:08 What causes hormonal chaos?
10:20 Biggest menopause myths
12:30 ZOE’s new menopause research
19:52 Does menopause lower libido?
24:16 Sex myths in menopause
25:14 Does testosterone increase libido?
29:15 How menopause affects sleep
38:59 Does exercise impact sleep and sex?
42:08 Weight loss during menopause
43:19 Does HRT affect sleep and intimacy?
Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today's episode:
Menopause Is a Key Factor Influencing Postprandial Metabolism, Metabolic Health and Lifestyle: The ZOE PREDICT Study (2022), published in Current Developments in Nutrition
Diet may counteract menopause metabolism change, ZOE study shows (2024), published by ZOE
Menopause weight gain and why you should stop dieting (2024), published by ZOE
Spotlight on the Gut Microbiome in Menopause: Current Insights (2022), published in International Journal of Women’s Health
Sleep disturbances may contribute to weight gain in menopause (2021), published by Endocrine Society
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?
In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.
Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*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 The sunshine vitamin
01:50 Quickfire questions
04:05 What is vitamin D?
07:12 Is sunlight the best source of vitamin D?
09:40 Does vitamin D keep my bones strong?
15:34 Are vitamin D levels a marker of good health?
20:00 What counts as normal levels of vitamin D?
24:42 Supplement controversy
29:10 Do calcium supplements help bones?
31:29 Can I take too much vitamin D?
37:50 Could vitamin D prevent these health conditions?
42:54 Tim’s sunscreen controversy
46:46 Vitamin D and immunity
Books by our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today’s episode:
The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology
Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International
Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal
Other ZOE Science & Nutrition episodes to try:
What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify
Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits.
So, how can we take advantage of this mushroom magic?
Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet.
🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
MenoScale Calculator - learn about your symptoms
📚 Books from our ZOE Scientists:
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.
But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?
Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Are protein shakes worth it?
01:30 What is protein?
02:59 The liver's surprising role
03:32 Why do we need protein?
05:01 You probably don’t need more protein
07:30 Can I get enough protein from plants?
09:15 The protein supplement explosion
11:20 Are protein bars ultra processed?
15:30 Does extra protein promote weight loss?
17:33 Should I drink protein shakes?
Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today's episode
Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition
Amino acids and immune function (2007), published in British Journal of Nutrition
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine
Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients
The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog
Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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Great episode! Where are show notes where said instructions for sprouting lentils are to be found? I'm apparently not savvy enough to figure out where to find this.
Thank you for providing all these valuable information that we are not taught at school, not trained at work but most important for us as human beings! rarely a podcast from Zoe I would listen to only once, usually several times because there are so many golds in there.
Loved this episode! I learned so much. Thank you ❤️
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Absolutely love this podcast! The blend of science and nutrition is enlightening, and I always come away with practical tips for a healthier lifestyle. Keep up the great work! https://www.businesssoftwarehelp.com/new-york-ny/solutioneer/nyc-packaging-solution
yeah issa no for me dawg....
I absolutely love the 'ZOE Science & Nutrition' podcast! The blend of cutting-edge science and practical nutrition advice is truly enlightening. https://medium.com/@CustomiseSticker Each episode is packed with valuable insights that are both engaging and easy to understand. The hosts have a fantastic ability to break down complex topics into actionable tips, making it a must-listen for anyone interested in improving their health and well-being. Keep up the amazing work!
hell to the nah . . . keep that garbage
Let down by host who’s so self centred - great content please change the host!
Loved this deep dive!
"I love how 'ZOE Science & Nutrition' dives deep into the latest research and makes complex topics accessible and engaging. https://www.iheart.com/podcast/269-mailer-box-crafters-198892526/episode/balancing-quality-and-budget-with-mailer-198892529/