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.

ZOE

London, United Kingdom


    • May 27, 2025 LATEST EPISODE
    • weekdays NEW EPISODES
    • 38m AVG DURATION
    • 221 EPISODES

    Ivy Insights

    The ZOE Science & Nutrition podcast has been an excellent discovery for me as a biomedical major focusing on research in nutrition science. This podcast provides valuable and insightful information that is relevant to my field of study. The discussions, led by Dr. B and his colleagues, are engaging, interesting, and informative. It is refreshing to hear from experts in the field who are passionate about promoting healthy living through a whole food plant-based diet.

    One of the best aspects of this podcast is the sense of community it fosters within the whole food plant-based (WFPB) community. The hosts and guests share their knowledge and experiences, creating a supportive and welcoming environment for listeners. As someone interested in nutrition science, it is exciting to be part of a community that shares similar values and goals regarding health and nutrition.

    Another great aspect of this podcast is the emphasis on evidence-based information. The discussions are grounded in scientific research, which adds credibility to the content shared. As a biomedical major, I appreciate that the information provided is reliable and trustworthy. It allows me to further expand my knowledge in nutrition science while being confident in the accuracy of the information presented.

    While there are many positive aspects to The ZOE Science & Nutrition podcast, one potential downside is that some episodes may not appeal to those who are not already interested in nutrition or health-related topics. The focus on WFPB diets may limit the audience reach compared to podcasts with broader subject matter. However, for individuals like myself who have a specific interest in nutrition science, this focused approach is highly beneficial.

    In conclusion, The ZOE Science & Nutrition podcast has exceeded my expectations as a biomedical major specializing in research related to nutrition science. The engaging conversations, evidence-based information, and sense of community make this podcast an invaluable resource for anyone interested in adopting a whole food plant-based diet or expanding their knowledge on nutrition-related topics. I look forward to continuing my journey with Zoe and listening to many more informative and enlightening episodes.



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    Latest episodes from ZOE Science & Nutrition

    Recap: How to combat colon cancer | Dr. Andy Chan

    Play Episode Listen Later May 27, 2025 15:34


    Today, we're diving into an important and growing health concern: colon cancer. Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening. So what can we do to protect ourselves and our loved ones? I'm joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease.

    The truth about the 5 biggest wellness trends this spring | Liz Earle MBE & Dr. Federica Amati

    Play Episode Listen Later May 22, 2025 53:05


    This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good? Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head Nutritionist, and author of the bestseller "Every Body Should Know This." Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence.

    Recap: How ultra-processed food impacts your brain | Prof. Felice Jacka

    Play Episode Listen Later May 20, 2025 13:55


    Today we're exploring the impact that ultra-processed foods have on our brain. We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression. So, what can we learn from the studies that have looked into the connection between food and thought? I'm joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy.

    Cold exposure, saunas and your health: what the science says | Dr. Susanna Søberg & Prof. Tim Spector

    Play Episode Listen Later May 15, 2025 62:37


    Recap: The power of a 12 hour eating window | Prof. Satchin Panda

    Play Episode Listen Later May 13, 2025 16:05


    Today we're exploring the power of a restricted eating window. Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you're not alone - many of us indulge in this habit. After all, it's just a small treat, so it couldn't possibly have a big impact on our health… right? Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best. In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body's natural circadian rhythm.

    Why the ‘big food' industry is killing us – and how to fight back | Prof. Brian Elbel and Prof. Tim Spector

    Play Episode Listen Later May 8, 2025 63:34


    Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry

    Play Episode Listen Later May 1, 2025 48:16


    We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression. Dr. Joseph explains how depression gets missed by medical professionals, explaining what's really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported. We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE's Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms. If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help.

    The brain-gut mystery: what's really causing your IBS? with Dr. Will Bulsiewicz

    Play Episode Listen Later Apr 24, 2025 63:57


    IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it. Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE's U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us. We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS. Finally, Dr. Will shares practical strategies backed by the latest research -  from dietary changes to cutting-edge treatments - offering hope for healing and prevention. Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time.

    Recap: Rethinking rest - cancer treatment and exercise | Dr. Jessica Scott

    Play Episode Listen Later Apr 22, 2025 13:07


    Today we're talking about the relationship between cancer treatment and exercise. For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment. However, recent research is challenging this long held notion. What if your body doesn't need to slow down - what if it actually needs to speed up? Today, I'm joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients.

    The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati

    Play Episode Listen Later Apr 17, 2025 64:46


    Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season. Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they'll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.  Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.

    Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima

    Play Episode Listen Later Apr 10, 2025 54:01


    Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee.  Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha's impact on metabolism, brain function, and gut health, comparing its effects to those of coffee. For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners.  The episode concludes with a tasting of Koj's matcha custard dessert, showing how matcha's umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors? 

    The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy Galpin

    Play Episode Listen Later Apr 3, 2025 70:25


    Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym. We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy. Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention. Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.

    Recap: Is friendship the key to healthy aging? | Rose Anne Kenny

    Play Episode Listen Later Apr 1, 2025 16:37


    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. 

    The truth about low carb diets, sugar spikes, and ‘multigrain' labels | Prof. Tim Spector

    Play Episode Listen Later Mar 27, 2025 67:12


    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.

    Recap: 3 essentials for healthy skin | Dr. Justine Kluk & Prof. Sarah Berry

    Play Episode Listen Later Mar 25, 2025 13:31


    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.

    Do you want to die? How Bryan Johnson plans to cheat death

    Play Episode Listen Later Mar 20, 2025 66:30


    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.

    Recap: Can mindfulness improve physical health? | Prof. Ellen Langer

    Play Episode Listen Later Mar 18, 2025 14:54


    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.

    Why your workout should change with each new decade | Gabby Reece & Dr. Federica Amati

    Play Episode Listen Later Mar 13, 2025 60:10


    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.

    Recap: Red meat vs fake meat | Prof. Christopher Gardner

    Play Episode Listen Later Mar 11, 2025 14:43


    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.

    The best (and worst) oats for your health | Prof. Sarah Berry

    Play Episode Listen Later Mar 6, 2025 57:51


    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.

    Recap: Menstruation - what everyone needs to know | Jen Gunter & Sarah Berry

    Play Episode Listen Later Mar 4, 2025 14:34


    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.

    How to reverse arthritis in 8 weeks | Dr. Tamiko Katsumoto

    Play Episode Listen Later Feb 27, 2025 66:57


    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.

    Recap: Is your morning coffee harming your health? | James Hoffmann

    Play Episode Listen Later Feb 25, 2025 12:28


    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.

    The truth behind memory loss - and how to stop it with exercise | Dr. Wendy Suzuki

    Play Episode Listen Later Feb 20, 2025 68:46


    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.

    Recap: What the science says about intermittent fasting | Gin Stephens

    Play Episode Listen Later Feb 18, 2025 14:30


    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.

    How to transform your health in midlife | Rich Roll and Prof. Tim Spector

    Play Episode Listen Later Feb 13, 2025 60:54


    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.

    Recap: The misunderstood function of fat | Deborah Clegg

    Play Episode Listen Later Feb 11, 2025 11:47


    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. 

    3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

    Play Episode Listen Later Feb 6, 2025 57:18


    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.

    Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman

    Play Episode Listen Later Feb 4, 2025 11:24


    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.

    Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai

    Play Episode Listen Later Jan 30, 2025 65:49


    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.

    Recap: Maintain brain health as you age | Dr. William Li

    Play Episode Listen Later Jan 28, 2025 12:49


    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.

    Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector

    Play Episode Listen Later Jan 23, 2025 58:02


    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.

    Recap: What is inflammation and how can I control it | Prof. Philip Calder

    Play Episode Listen Later Jan 21, 2025 15:14


    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.

    The science of weight loss – and why calories don't count! | Prof. Giles Yeo

    Play Episode Listen Later Jan 16, 2025 63:41


    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.

    Recap: How to adapt your diet for later life | Dr Federica Amati

    Play Episode Listen Later Jan 14, 2025 9:56


    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.

    Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector

    Play Episode Listen Later Jan 9, 2025 63:42


    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.

    Recap: Simple steps to prevent dementia | Dr Claire Steves

    Play Episode Listen Later Jan 7, 2025 11:29


    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.

    How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry

    Play Episode Listen Later Jan 1, 2025 72:03


    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.

    ZOE's best health tips of 2024 - Part 2

    Play Episode Listen Later Dec 26, 2024 48:50


    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?

    ZOE's best health tips of 2024 - Part 1

    Play Episode Listen Later Dec 19, 2024 47:25


    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. 

    Recap: Change how you exercise during menopause | Dr Stacy Sims

    Play Episode Listen Later Dec 17, 2024 16:09


    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.

    Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector

    Play Episode Listen Later Dec 12, 2024 67:14


    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.   

    Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

    Play Episode Listen Later Dec 10, 2024 10:43


    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.

    How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal

    Play Episode Listen Later Dec 5, 2024 64:26


    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. 

    Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper

    Play Episode Listen Later Dec 3, 2024 14:03


    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.

    The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz

    Play Episode Listen Later Nov 28, 2024 62:06


    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.

    Recap: Boost health by defeating stress | Dr. Rangan Chatterjee

    Play Episode Listen Later Nov 26, 2024 15:25


    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.

    5 years after COVID, what did we learn? | Dr. Tim Spector

    Play Episode Listen Later Nov 21, 2024 61:37


    Recap: How to stop the rise of heart disease | Peter Attia

    Play Episode Listen Later Nov 19, 2024 9:29


    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.

    8 foods that soothe anxiety | Dr. Uma Naidoo

    Play Episode Listen Later Nov 14, 2024 63:15


    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.

    Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry

    Play Episode Listen Later Nov 12, 2024 9:52


    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.

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