ZOE Science & Nutrition

Why can’t you lose weight, and why do modern diets fail? Today, Harvard professor Daniel Lieberman explains how evolution shapes hunger, body fat, food cravings, and modern food mistakes. You will learn why eating well can feel so hard in today’s food world. Using themes from Daniel’s new book, Fed Up: What Evolution Reveals about Food, Diet and Eating Well, we explore how our modern food environment explains weight gain, failed diets, and confusion about what to eat. We discuss calorie counting, ultra-processed food, hunger, and why there may be no single “best” diet for everyone. By the end of the episode, you’ll have some simple ways to make better food choices and will know how to make healthy choices easier. If your body evolved for a world where food was scarce, what does that mean for how you eat today? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:34 The 3 reasons evolution changes what you eat 07:28 Why supermarkets make healthy eating harder 10:51 Why sugar and fat are so hard to resist 12:12 Are humans really fatter than hippos? 13:20 Why your brain burns so much energy 14:25 Why humans evolved to hold onto fat 16:06 The 3 hidden costs behind body fat 18:23 How cooking changed the human body 19:15 Why raw food may not be natural for humans 22:08 Did farming make humans less healthy? 24:49 How processed food transformed what we eat 28:22 Why modern food triggers ancient cravings 29:48 What the paleo diet gets wrong 31:08 Why there is no real paleo diet 31:55 Why calorie counting can mislead you 33:05 Why hunger beats willpower 34:20 Why weight loss often comes back 35:56 What you need to know before buying food 36:53 Why no diet is truly optimal 38:24 What the healthiest diets have in common 40:08 Are your genes really making you gain weight? 41:40 The simple shopping trick Daniel uses 43:46 Why the 8-hour sleep rule is wrong 45:25 Why stress makes you crave comfort food 51:30 Why simple diet rules fail 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra   Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Fed Up: What Evolution Reveals about Food, Diet and Eating Well by Daniel Lieberman Comparing dietary variation between tropical hunter-gatherer groups to the Paleo Diet, The American Journal of Clinical Nutrition (2023) The carbohydrate-insulin model: a physiological perspective on the obesity pandemic, The American Journal of Clinical Nutrition (2021) 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 vitamins. Walk into any pharmacy or supermarket and you’ll find a shelf stacked with brightly coloured jars promising better immunity, stronger bones and sharper minds. Of course, I’m talking about vitamin supplements. But despite looking like medical products, supplements aren’t held to the same rigorous testing standards as medicines. So how much of what they promise is actually backed by science? I’m joined by Dr. David Seres to help cut through the confusion and uncover what the science really says about vitamin C, vitamin D, and even the mysterious multivitamins. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers?  The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fiber is making an unexpected comeback. In this episode, legendary chef Hugh Fearnley-Whittingstall and ZOE’s Chief Scientist Professor Sarah Berry ask whether fibre is another food trend or a powerful part of our diet that we have overlooked. Taking inspiration from Hugh’s new book High Fibre Heroes, they explore how fibre feeds your gut microbes, helps you feel full and slows the release of sugar into your blood. And, by the end of the episode, you’ll know how to eat more fibre without costly ingredients or difficult recipes, and how to turn familiar foods into simple meals packed with flavour. Are you buying more protein while overlooking the foods your body may need most? The answer could already be in your cupboard, freezer or fridge. 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 00:57 Why the protein craze may be distracting us 04:51 How fibre may lower your disease risk 10:11 How much fibre do you actually need? 12:03 Why low-fibre food can leave you hungry 14:19 What 30g of fibre actually looks like 16:20 Why fibre diversity matters 18:51 Is fibre maxxing actually healthy? 21:08 The fibre mistake that can cause constipation 21:33 Has the world gone too far on protein? 23:25 Are most of us already eating enough protein? 25:42 How meat can push vegetables off your plate 28:20 Why healthy eating has to taste better 31:01 The 12 everyday foods that boost fibre 33:18 Why frozen peas are a healthy shortcut 35:00 Can frozen peas be healthier than fresh? 36:24 How to make frozen peas taste better 38:28 The mistake that ruins carrots 39:58 Why roasting makes vegetables taste better 42:24 What makes carrots so healthy? 44:31 Can cooked carrots be healthier than raw? 48:06 Kale vs cabbage — which is healthier? 52:18 How to make cabbage actually taste good 53:48 The easiest way to use more beans 54:24 How to start eating more fibre today 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra   Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode High Fibre Heroes: How to turn 12 everyday vegetables into 100 joyful, health-boosting recipes by Hugh Fearnley-Whittingstall ZOE’s PREDICT studies: What we’ve learned Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about fat loss. For decades, we’ve been chasing the perfect weight loss diet. From Atkins to carnivore, countless trends have promised remarkable results, yet fail the test of time. So how do we cut through the noise and find a formula that actually works? In this episode, I’m joined by nutrition researcher Alan Aragon and Professor Sarah Berry to unpack the science behind sustainable fat loss, and explain why, in some cases, the first step toward losing weight might actually involve gaining a little first. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

How can you enjoy sugar without gaining weight, fuelling cravings or crashing later in the day? The answer, surprisingly, is not to cut it out. In today’s episode, Professor Tim Spector and Professor Sarah Berry discuss which forms of sugar affect your blood sugar levels most, and what small changes you can make today to reduce the impact. They also explore how sharp blood sugar spikes and dips may affect hunger, energy, inflammation and long-term health. By the end of the episode, you’ll know how to spot hidden sugars, how to avoid the afternoon slump and energy crashes, and, most importantly, how to enjoy cake with less impact on your blood sugar. Sugar is not the enemy. But could a few small changes help you enjoy sweet foods without the cycle of cravings, hunger and energy crashes? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:28 If fruit is full of sugar, why is it good for us? 08:30 What really happens after you drink a sugary drink? 12:46 Why sugar leaves you hungry a few hours later 16:15 The blood sugar dip that makes you eat 320 extra calories 19:19 The surprising link between sugar and inflammation 22:00 Can blood sugar affect your brain health? 25:25 What the science really says about sugar and cancer 29:25 We've been blaming sugar for the wrong things 31:45 The 2 types of sugar most people confuse 32:35 The hidden sugars lurking in everyday foods 35:32 Why energy drinks may be worse than you think 38:51 Why orange juice may not be as healthy as you think 40:10 Why fruit and fruit juice are not the same thing 43:53 Why some smoothies behave like sugary drinks 45:03 Should you quit sugar completely? 46:46 Are sweeteners helping or keeping you hooked? 49:55 Is honey actually healthier than sugar? 51:40 3 everyday foods with surprisingly high sugar 52:27 How to enjoy cake without the blood sugar crash 55:01 The 10-minute habit that lowers your glucose response 57:15 Why energy drinks may be making your slump worse 58:32 The biggest sugar traps to watch out for 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra   Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Dietary Sugar Intake Associated with a Higher Risk of Dementia, Journal of Alzheimer's Disease (2024) Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality, AHA (2019) A Twin Study of Acne in Women, Journal of Investigative Dermatology (2002) Bananas and weight loss: What does the science say? Food Order and Impact on Glucose and Insulin Levels, Diabetes Care (2015) Here are 4 ways to help manage your blood sugar Whole Fruits Versus 100% Fruit Juice, BNF (2025) 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 muscle mass. For many people, losing weight is the ultimate health goal. However, focusing solely on lowering the number on the scale often means overlooking something crucial: muscle mass. We know that increasing muscle makes us stronger, but it also plays a surprising role in metabolism and helps keep unwanted fat at bay. Dr. Vonda Wright joins me to explain why improving your body composition may be the smarter goal for lifelong health. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits? In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream that may help lower your risk of dementia, heart disease, cancer and early death.  Ezekiel explores the science of healthy ageing, longevity and disease prevention, and explains why many wellness trends distract us from what matters most. By the end of the episode, you’ll have six practical habits that have the biggest impact on living well for longer. From building stronger relationships and staying mentally active to improving your diet, exercise and sleep, Ezekiel offers a simple framework designed to support health over decades, not weeks. If you want to live a longer, healthier life, are you focusing on the habits that matter most?  🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Why more exercise may not help you live longer03:49 The book that made a leading doctor furious08:11 Why wellness culture thrives when life feels out of control10:52 What the wellness industry gets wrong about longevity13:05 Are peptides and supplements dangerous?16:28 How much alcohol is safe to drink?18:52 How ultra-processed food affects your brain and body23:49 Is vaping safer than smoking?25:35 Which vitamins and supplements are actually worth taking?28:09 Rule one: The risks that are never worth taking30:12 Is climbing Everest more dangerous than you think?31:27 The number one rule for a longer, healthier life33:35 How loneliness increases your risk of early death35:51 What loneliness does to your immune system and heart37:03 How many close friends do you need for better health?39:20 Is working from home harming your mental health?40:08 How to rebuild your social life when you feel isolated40:52 Four vaccines linked to a lower risk of dementia44:21 Is retirement bad for your brain?45:32 Four simple food rules for better gut health47:56 The three types of exercise you need as you age50:17 How many hours of sleep do you really need?52:24 Is sleep less important than social connection?54:02 Why sleeping pills may not improve your sleep56:13 The one habit that combines all six longevity rules 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra   Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life by Dr. Ezekiel Emanuel Multivitamins and cognitive health, Annals of Medicine and Surgery (2026) The (un-)Social Brain, Physiological Research (2025) Association between social activity frequency and overall survival, BMJ (2023) The Health and Retirement Study Harvard Study of Adult Development Mistakenly seeking solitude, Journal of Experimental Psychology (2014) Home alone: Remote work, isolation, and mental health, Science (2026) 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 Omega-3. Omega-3 fats have been celebrated, scrutinised, and debated for decades. While some research points to remarkable heart health benefits, other studies suggest they can actually raise the risk of cardiovascular disease. So where does the science stand today? Should we supplement, rely on food, or rethink our approach to omega-3 completely? Dr. Bill Harris and Professor Sarah Berry join me to cut through the confusion, explain omega-3’s role in the body, and share an evidence based approach to this fascinating fatty acid. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

We all want to eat healthier. The Paleo diet promises exactly that: eat like our ancestors, avoid modern foods, and improve your health. But does it really support your gut, heart and long-term health, or is the story more complicated? In this episode, Dr James Cole, a world-leading expert on prehistoric diets, joins Dr Federica Amati to explore what Paleo gets right and why some of the claims may be dangerously wrong. James explains what ancient evidence tells us about human diets, why the modern-day Paleo diet may go too far in its restrictions, and what that might mean for your heart disease risk and gut health. By the end of the episode, you’ll have ideas on what principles to keep from the Paleo diet, and what rules to avoid. Could trying to eat as our ancestors did force you to cut foods your body actually needs? Before you give up grains, beans or dairy, it may be worth asking what ancient humans really ate. 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:39 What does Paleolithic actually mean? 09:14 How scientists know what ancient humans ate 10:01 What ancient teeth reveal about diet 11:25 Why there was no single Paleo diet 13:16 The myth that ancient humans just ate meat 15:38 Why humans evolved to eat many foods 17:14 Why the human gut got smaller 22:13 How fire changed the human diet 24:02 Were ancient humans cooking plants? 25:51 What modern eating has lost 27:45 Did Paleolithic humans practise cannibalism? 30:37 Should we copy everything our ancestors ate? 32:56 What is the modern Paleo diet? 34:32 What the Paleo diet gets right 37:00 Did our ancestors eat meat every day? 38:18 Why Paleo cuts grains, dairy and beans 39:30 Are lectins in beans really dangerous? 41:27 Why modern Paleo may be based on shaky science 42:20 Is the Paleo diet healthy long term? 44:45 What a healthier Paleo diet would look like 46:17 The processed meat and cancer risk trap 48:37 Is grass-fed beef really better? 50:10 Should you fast like your ancestors? 52:10 How to cut ultra-processed foods without Paleo 56:20 What to eat instead of strict Paleo 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra   Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode The Paleolithic diet and chronic disease risk, Critical Reviews in Food Science and Nutrition (2026) Long-term Paleolithic diet is associated with increased serum TMAO concentrations, European Journal of Clinical Nutrition Evidence for mitigation of dental caries by Neanderthals, PLOS One (2026) Evidence for the diets of Neanderthals and early modern humans, PNAS (2009) Long-term effects of a Palaeolithic-type diet, European Journal of Clinical Nutrition (2014) The Big IF Study: What did we find? The Expensive-Tissue Hypothesis, International Journal of Molecular Sciences (2018) 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 breast cancer. Here at ZOE, we know that health is deeply personal - and breast cancer risk is no different. Your likelihood of developing breast cancer is shaped by factors such as genetics, body composition, and lifestyle.  Understanding your individual risk is crucial because it helps determine when and how you should be screened - and in some cases, it could save your life. Today, I’m joined by Dr. Thais Aliabadi to explain why breast cancer screening shouldn’t follow a one-size-fits-all approach, and how her own experience with cancer has influenced the way she thinks about prevention. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Can food improve brain health, memory and mood?  In this episode, Prof Felice Jacka and Prof Tim Spector explore how diet, the gut microbiome and fermented foods may affect your mood, brain function and dementia risk. Drawing on clinical trials and research involving more than 10 million people, they explain why what you eat could have a much bigger impact on your brain than most people realise, and what the latest science suggests you can do about it. Felice, who helped create the field of nutritional psychiatry, explains how food influences the brain through the gut microbiome and inflammation. She and Tim explore why some foods change brain function, which support brain health, what the evidence says about ultra-processed foods, and why diet is becoming an increasingly important part of research on brain and mental health. Learn which foods to eat more often, which foods to reduce, and simple, affordable ways to build meals that support your gut, mood and long-term brain health. From whole grains and legumes to fermented foods and everyday supermarket and grocery store choices, by the end of the episode, you’ll have realistic advice that’s easy to put into practice today. If the food you eat today helps shape your brain tomorrow, what small change could make the biggest difference over the next year? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:10 Why beans may boost mood more than cake 07:35 Can diet reduce your risk of depression? 10:10 Can changing your diet put depression into remission? 12:45 How does the gut microbiome affect the brain? 16:04 Can gut microbes transfer depression symptoms? 17:55 What gut bacteria are missing in mental illness? 20:16 Is food the most powerful tool for brain health? 22:11 The yogurt study that surprised neuroscientists 25:35 Can fermented foods help grow the hippocampus? 28:18 Why fermented foods may improve mood and energy 30:16 The gut-brain connection explained simply 31:13 How diet during pregnancy affects brain development 37:52 Are depression, anxiety and dementia connected? 39:27 What are ultra-processed foods really doing to your brain? 39:55 The major study linking ultra-processed foods to disease 42:31 Are some ultra-processed foods healthier than others? 43:44 Real food vs meal replacements: what happens to your microbiome? 48:29 The ingredient Felice Jacka tries to avoid 50:16 Do supplements improve brain health? 52:23 The best foods for brain health and mental health 53:37 How to eat for brain health on a budget 55:40 The simplest brain health advice you’ll hear today 58:40 The complete brain health and gut health checklist 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra   Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode The 'SMILES' trial, BMC Medicine (2017) Mood Disorders: The Gut Bacteriome and Beyond, Biological Psychiatry (2024) ZOE study: Fermented food improves mood, energy, and hunger Effects of a probiotic fermented dairy product on the brain, Gut microbiota (2025) Associations between diet quality and depressed mood in adolescents, ANZJP (2010) Ultra-processed food exposure and adverse health outcomes, BMJ (2024) Global Burden of Disease, The Lancet (2026) Folic acid, ageing, depression, and dementia, BMJ (2002) Transplantation of gut microbiota derived from patients with schizophrenia induces schizophrenia-like behaviors, Nature (2024) 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 blood pressure. Most of us know that high blood pressure is bad — but surprisingly few of us understand what it actually means, how widely it affects the body, or how to keep it under control. The good news is that monitoring blood pressure is easier than ever, putting you in a strong position to spot problems early and take meaningful action. Professor Tim Spector joins me to explain what blood pressure is, why it matters so much, and share some top salt-based tips that can have a powerful impact on long-term health. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

How quickly can you improve your gut health? Can diet help lower your risk of dementia? And what should you know about food labels and healthy weight loss? In this special live Q&A, Prof Tim Spector, Prof Sarah Berry and Dr Federica Amati answer your biggest nutrition questions and share practical, evidence-based advice you can use today. Drawing on decades of research and data from hundreds of thousands of people, they explain how diet can influence the gut microbiome, brain health, hunger, energy levels and long-term health. They discuss dementia risk, healthy snacking, intermittent fasting, ultra-processed foods, plant diversity, breakfast, food labels and the latest science on weight loss. You’ll learn how quickly the gut microbiome may respond to dietary change, why some foods keep you fuller for longer, how to build a healthier breakfast, and simple ways to make better food choices. The team also explain why small dietary changes can have lasting benefits. If your daily food choices influence your gut health, brain health and future wellbeing, which change is worth making first? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 01:56 The first ever live ZOE podcast 09:14 How long does it really take to improve your gut microbiome? 12:56 Can you feel healthier before your gut microbiome changes? 14:15 Which foods should you always buy organic? 16:33 Are oats actually healthy? 18:36 The overnight oats trick that may improve blood sugar 19:28 Resistant starch: the hidden nutrient most people miss 21:32 Always hungry at 3pm? Sarah’s evidence-backed fix 27:17 The food industry trick that makes you eat more 29:44 Why ultra-processed foods leave you hungry 30:50 Does chewing more food really help you lose weight? 33:23 What does gut health have to do with depression and anxiety? 37:45 Is your gut controlling your brain? 39:34 Are fermented foods the most underrated brain-health food? 41:46 Starting Ozempic or Wegovy? Do this first 42:40 What do GLP-1 drugs do to your gut microbiome? 45:20 Tim Spector’s plan to fix Britain’s health crisis 47:55 Why governments still aren’t acting on ultra-processed foods 50:50 Have US food guidelines changed—and is the UK falling behind? 53:08 Is intermittent fasting safe for women? 56:15 What’s the healthiest breakfast to break a fast? 58:20 The science breakthroughs that could change nutrition forever 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Daily Sampling Reveals Personalized Diet-Microbiome Associations in Humans, Cell Host & Microbe (2019) ZOE’s PREDICT studies: What we’ve learned ZOE snacking study: What should you do? The Big IF Study: What did we find? Diet and Dementia, Neurology (2024) Daily30: Does it work? 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 supplements. We’ve all seen them; the multivitamins, the fortified foods, the neatly packaged powders promising improved energy, immunity and longevity.  Supplements boast bold claims, however, it’s hard to know if they’re genuinely helpful or just well-marketed. Professor Tim Spector and Professor Sarah Berry join me to unpack why supplements exist, what the science really says about their benefits and risks, and how to decide if supplements deserve a place in your daily routine. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term? In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better health. You’ll learn why the weight lost may not be fat, why nutrient deficiencies, dehydration and muscle loss can become a risk, and what to eat before, during and after treatment. Federica shares four practical principles to help reduce side effects, protect lean mass, improve diet quality and support long-term health whether you stay on these medications or eventually stop taking them. Millions of people are now using GLP-1 drugs. But if these medications reduce appetite so effectively, how do you make sure your body still gets the nutrients it needs? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:23 What Ozempic actually does inside your body 06:00 Are Ozempic and Mounjaro really miracle drugs? 10:53 Ozempic vs Wegovy vs Mounjaro: what’s the difference? 11:40 The step almost everyone skips before starting GLP-1s 13:16 Why do some people get worse Ozempic side effects? 15:20 The surprising brain effect changing people’s lives 18:20 The appetite system most people never learn about 21:25 How fibre helps your body make more GLP-1 naturally 24:24 Why ultra-processed foods never keep you full 27:20 Why staying a healthy weight is harder than ever 30:11 The hidden risk nobody mentions when losing weight 32:11 The 4 rules to protect muscle, bones and brain health 34:24 The side effect that can make life feel less enjoyable 35:26 What happens if you stay on Ozempic but never change your diet? 38:16 Can Ozempic cause malnutrition? Warning signs to know 39:35 Why some people suddenly stop craving junk food 41:15 What should you eat before starting Ozempic? 42:50 What should you eat while taking Ozempic? 44:01 Why meal timing matters more than you think 46:25 The eating mistake that triggers nausea and vomiting 47:18 The best protein foods for GLP-1 users 49:15 Can Ozempic cause muscle loss? The protein myth explained 51:40 What should you eat when coming off Ozempic? 53:15 Why some people keep the weight off for years 57:45 Why do most people quit Ozempic within a year? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode The Appetite Reset by Dr Federica Amati GLP-1 Discontinuation Among Patients, Diabetes and Endocrinology (2024) How much protein do you need? ZOE’s new guide Managing Gastrointestinal Adverse Events in Patients Treated with GLP-1s, Journal of Clinical Medicine (2022) Neurological complications following GLP-1 use, BMC Neurology (2025) 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 what causes ageing. Here’s an important term you may not have heard before: inflammaging. It describes the link between chronic inflammation in the body and accelerated ageing. While it’s relatively unknown, this process is one of the most important concepts to understand if we want to live longer, healthier lives. I’m joined by Professor Janet Lord to break down what inflammaging is, why it’s one of the biggest threats to healthy longevity, and the surprisingly simple, science-backed habits we can all use to slow it down. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia?  Emerging science suggests that inflammation in the body may change how the brain works. In this episode, Ed Bullmore, a Professor of Psychiatry at King's College London and a leading voice in brain research, explores why feeling low, emotionally flat, foggy or exhausted may not always be “all in your head”. Ed explores emerging science suggesting that inflammation in the body may alter how the brain works. He explains how inflammation can influence the brain and discusses why obesity, gut health, gum disease, menopause, ageing and stress may all play a role. He also examines why medicine has traditionally separated physical and mental health, and what this may mean for understanding the root causes of low mood. By the end of the episode, you’ll have some practical ways to support both brain and body health. Ed shares the evidence behind which exercise and diet matter most, and why discussing mental and physical health together may help you get closer to the causes of your symptoms. If your mood, energy and brain health are shaped by more than what’s happening in your mind, what might your body be trying to tell you? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram.

Today we’re talking about skin and sunlight. Skin and sunlight have a complicated relationship. Sunlight helps our bodies produce vitamin D, which is essential for overall health. However, too much exposure can accelerate skin ageing and increase the risk of skin cancer. So how much sun is enough? Are most of us getting too little, or too much? And where does sunscreen fit into a healthy daily routine? I’m joined by Professor John McGrath to explore how sunlight affects our skin, and how to strike the perfect balance 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram.📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain? Today, Professor Robin May, a leading microbiologist and the UK Government’s Chief Scientific Officer, explores why our interest in mushrooms has exploded. He explains why they are not just another vegetable but could hold the key to better gut health, brain health, immune health, and lower cholesterol. By the end of the episode, you’ll know which health claims about mushrooms are real, which are exaggerated and where the science is just too early to trust. You’ll have a solid understanding of what mushrooms are really doing inside our bodies and how to unlock the secret health powers they hold. Should mushrooms become a regular part of your weekly shop rather than an occasional side dish? And if fungi have evolved alongside humans for millions of years, what else might they reveal about the future of nutrition and health? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:32 Are mushrooms closer to humans than plants? 06:20 What is a mushroom, really? 10:46 Why we’re eating more mushrooms now 12:14 The hidden nutrients inside mushrooms 13:56 Can mushrooms boost vitamin D? 15:35 The sunlight trick for healthier mushrooms 17:27 How many mushrooms give you enough vitamin D? 18:01 The mushroom with 500x more vitamin D 20:25 The mystery compound found in mushrooms 22:00 Should you take mushroom supplements? 24:30 Do all mushrooms contain this rare compound? 26:22 Can mushrooms help you live longer? 28:35 Can lion’s mane protect your brain? 30:24 Do mushrooms really boost IQ? 34:21 Can mushrooms affect your immune system? 36:40 How mushrooms feed your gut microbes 38:20 Should fungi live in your gut? 39:45 The fungus that lives on your head 41:50 Can mushrooms lower cholesterol? 43:21 Are you cooking mushrooms wrong? 45:25 Should you eat raw mushrooms? 47:21 How to make mushrooms taste better 49:25 The easiest way to eat more mushrooms 52:17 Robin’s top mushroom tip 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode A Review of Mushrooms as a Potential Source of Dietary Vitamin D, Nutrients (2018) Ergothioneine: an underrecognised dietary micronutrient required for healthy ageing, British Journal of Nutrition (2023) Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles?, Antioxidants and Redox Signaling (2022) Mushrooms & longevity, Nature (2025) Lion’s mane & nerve growth factor, Journal of Biological Engineering (2023) The Relationship between Mushroom Intake and Cognitive Performance, Nutrients (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re exploring the impact of ultra-processed foods on young people. One of the big reasons ultra-processed foods have become so widespread is convenience. They offer quick, easy meals for people short on time - and few groups are more time-pressed than parents trying to feed young children. But does this convenience come at a cost? I’m joined by Harvard professor Dr Andy Chan, whose research is helping us understand how early exposure to ultra-processed food can shape future health. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

If you feel like you can’t stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food.  Michael Pollan, one of the world's most influential science writers, joins Professor Tim Spector to explain how ultra-processed food may drive food addiction, override fullness signals, and keep us craving more. Together, they explore why foods high in sugar, salt, and fat can feel so hard to resist, and what we can do to fight back. Michael and Tim unpack how the modern food system changed over the last 50 years, and why many ultra-processed foods are designed around “craveability.” They explain how these foods may stimulate the brain’s reward systems, why fibre and plants help us feel fuller, and why cooking more meals at home may help reduce overeating without calorie counting. The episode includes practical ways to regain control of your eating habits, reduce cravings, feel better and live more healthy years. If your cravings feel impossible to control, is it really a lack of willpower, or is modern food engineered to keep us coming back for more? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:04 How monoculture changed modern food 08:52 Are we basically made of corn? 12:58 The 3 ingredients engineered to drive cravings 14:32 Why ultra-processed food keeps you hungry 15:44 Why governments subsidize junk food 18:01 How fast food changed family cooking 20:00 Is ultra-processed food destroying family meals? 21:46 What happens when you stop eating plants? 22:55 Your gut microbes are eating too 25:31 Caffeine and the world’s most used drug 26:26 Michael Pollan quits caffeine for 3 months 28:35 Is caffeine addiction actually harmful? 29:11 Coffee and heart disease risk explained 32:34 Why workplaces normalized caffeine 33:40 The simplest way to stop overeating 35:30 Did food companies convince us cooking is hard? 37:02 How to identify ultra-processed food 38:25 Michael Pollan’s famous food rule explained 40:14 Why “plant-based” doesn’t always mean healthy 42:46 The Japanese habit that may reduce overeating 44:24 How food companies engineer craveability 45:25 Are food companies manipulating your cravings? 46:41 Why eating 30 plants a week matters 47:36 Eat food, not too much, mostly plants

Today we’re talking about wellness trends. Social media has supercharged the wellness world, with new trends popping up and spreading faster than ever. It feels like we’re constantly being sold the next must-have product - each one a guaranteed route to better health that you simply can’t live without. But how many of these trends are actually backed by science? And could some of them actually be doing more harm than good? I’m joined by wellness expert Liz Earle and nutritional scientist Dr Federica Amati to separate evidence from exaggeration. From red light therapy to cow fat, they’ll reveal which trends are worth your time - and which are best left behind. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

10 million deaths a year.  That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments. In today’s episode, Professor Martha Clokie and Professor Tim Spector explore the secret gut viruses, known as phages, being studied to fight deadly infection, target cancer cells, and to protect your gut microbiome.  Martha is a world-leading expert on the mysterious phage and, for the last 20 years, has pioneered research to revolutionise the treatment of infections without antibiotics. She explains why antibiotic resistance is a growing global threat, why everyday infections are becoming harder to treat, and how some bacteria are now resistant to every antibiotic available. We explore how the viruses in our gut may help solve this problem, and how scientists may one day use them to deliver highly targeted cancer treatment. By the end of the episode, you’ll have some ideas to help support a healthier gut ecosystem and understand how to increase the number of friendly gut viruses that live inside you. The science is still early, but the message is clear: the small choices we make every day are shaping our long-term resilience to disease. If viruses can help protect us from infection rather than cause it, how much of human health are we only just beginning to understand? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 01:34 The gut viruses scientists say we need to survive 03:19 There are more gut viruses than stars in the universe 10:50 The billion-year war happening inside your gut 13:10 The hidden system controlling your microbiome 14:42 What healthy microbiomes have that unhealthy guts lose 16:33 The gut viruses that may protect you from infection 17:38 Why your immune system allows trillions of viruses to live inside you 19:25 The natural viruses that kill salmonella 20:52 Why ageing may weaken your gut’s viral defences 22:05 Scientists still don’t know what most gut viruses do 25:12 The strange origin story of phage therapy 27:22 Doctors are already using viruses to treat deadly infections 28:02 Why antibiotics are starting to fail 29:07 The deadly infection crisis bigger than cancer 30:38 How factory farming fuels antibiotic resistance 32:27 The antibiotic resistance emergency is already here 33:25 The forgotten treatment abandoned after antibiotics 35:50 Why phage therapy may spare your microbiome 36:37 The dying patient saved by experimental viruses 39:41 Could phages replace antibiotics in the future? 40:50 The viruses scientists are using to target cancer cells 44:35 How diet shapes the viruses living in your gut 46:05 The surprising link between coffee and gut health 47:25 The foods that may increase healthy gut viruses 50:34 The future of gut health, cancer treatment and infection prevention 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode How gut viruses shape your gut microbiome Phages to the rescue, Trends in Microbiology (2024) Compounds in the foods we eat can trigger phage production, Gut Microbes (2020) Microbiomes of garden vs supermarket produce, Nature (2022) Phage Therapy at Belgium’s Queen Astrid Military Hospital, Viruses (2019) Habitual coffee intake shapes the gut microbiome, Nature (2026) 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 one of the most requested topics we’ve ever had: cold water therapy. Cold showers, ice baths and wild winter swimming have exploded in popularity over recent years with supporters claiming a range of health benefits.  But are these claims actually backed by science, or is it all just another wellness fad?  I’m joined by Dr. Susanna Søberg and Proffesor Tim Spector to break down the studies and discover if we could all do with a bit more ice in our life. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Allergies have tripled - with hay fever, seasonal allergies, eczema and food intolerances now affecting millions of people. But why are allergy symptoms getting worse, and what does gut health have to do with it? In this episode, Adam Fox, a world-leading allergy Professor at King’s College London, explains why allergies may be rising so fast, why many beliefs about allergies are wrong, and what new science reveals about your immune system, skin and gut. Professor Fox explores why some foods are more likely to trigger reactions, and why modern allergy science is increasingly focused on gut health. Adam also discusses why 90% of people told they are allergic to certain things may not actually be allergic, the difference between allergies and intolerances, and why some antihistamines may be doing you more harm than you realise. By the end of this episode, you will have some practical ways to manage hay fever and seasonal allergies, including which antihistamines experts now recommend avoiding, simple ways to reduce pollen exposure at home, and when allergy testing or desensitisation treatment may help. Adam explains how newer treatments are starting to retrain the immune system rather than simply suppress symptoms. If allergies barely existed a few hundred years ago, what changed? And could your gut now be shaping the way your immune system reacts to the world around you? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:19 Why peanut allergies became so common in children 08:05 Why allergies are different in every country 10:00 The hidden link between eczema and food allergies 11:14 Your gut and skin train your immune system differently 12:42 What eczema actually does to your immune system 15:15 Did hay fever barely exist 200 years ago? 17:36 Why hay fever can seriously affect your life 18:11 Hay fever may affect exam results and work performance 20:20 Most people diagnosed with penicillin allergy may not have it 22:30 90% of penicillin allergies may be wrong 25:52 The hygiene hypothesis may not explain allergies after all 28:10 The microbiome connection scientists can’t ignore 31:24 The mouse experiment that changed allergy science 34:05 The eating pattern linked to fewer allergies in children 36:35 Food allergy vs food intolerance - what’s the difference? 39:51 What anaphylaxis actually feels like in the body 43:43 Gluten allergy, celiac disease and gluten sensitivity explained 47:49 Why allergy blood tests can give misleading results 49:46 The new treatment changing peanut allergy care 52:41 5 science-backed ways to reduce hay fever symptoms 55:16 The antihistamines some doctors now avoid 56:40 The future of allergy treatment is changing fast 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Professor Adam Fox OBE uses Instagram to share clear bite-sized insights on children’s allergies, eczema & other allergic diseases - Follow at @DrAdamFox Rising Trends in Food Allergies, The Lancet (2024) Pollen exposure and exam performance, Journal of Epidemiology and Community Health (2026) Almost nine in ten patients labelled allergic to penicillin had no allergy, The Lancet (2025) Risk Factors for the Development of Food Allergy, JAMA (2026) Food Allergy and the Microbiome, Current Research in Microbial Sciences (2025) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re zooming out to look at the bigger picture. On this podcast, we often talk about things that you can do to improve your diet. However, you're not the only one who has an impact on your health. The truth is, our food system - from government policy to supermarket placement - has a profound influence on what we eat, how we eat, and ultimately how healthy we all are. So, what steps can we take to improve not just our own health, but the health of society as a whole?  Today, I’m joined by Professor Brian Elbel and Professor Tim Spector to explore the forces shaping our food system — and the changes that could benefit our collective well-being.

What if boosting your immune system is the wrong goal?  Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of your body’s defence. Your immune system is not failing when you feel sick. It is trying to protect you. So what should you focus on instead? That’s the idea at the very heart of Giulia’s new book, Organ Speak. Giulia is a gastroenterologist and author whose previous book, Gut, sold eight million copies and helped convince the world that gut health was worth taking seriously. She explains how the immune system really works and why symptoms like a runny nose, cough, or fever come from your body, not the infection itself. You’ll learn how sugar may push the immune system toward inflammation, how stress can weaken it, and why sleep is key for producing immune cells. This episode also explores how exercise helps regulate your immune response. The core idea is simple: health is not about making your immune system stronger. It is about keeping it balanced. By the end of this episode, you will have practical ways to support that balance and habits to help your immune system respond in the right way. If the sneezing, runny nose, fever - all of it - are actually the whole point, how much energy should you spend in suppressing them? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 02:45 Why being sick feels like failure 04:30 The problem with only treating the gut 07:16 Why your body is not broken 10:25 When your immune system gets overprotective 13:28 The virus may not cause your symptoms 15:36 Should you stop cold symptoms? 16:40 When diarrhoea medicine can backfire 18:05 Should you take painkillers when sick? 18:52 Why immunity is not a war 20:46 The invisible microbe cloak protecting you 22:49 How your body clears bacteria from skin 24:10 Your microbiome is part of immunity 26:58 Is your immune system like AI? 28:00 Why boosting immunity can go wrong 30:36 Are immune supplements worth taking? 31:45 How stress weakens your gut barrier 34:25 The one-minute breathing reset 37:48 Why sleep builds immune cells 39:27 The most important half of sleep 44:16 Do naps help your immune system? 46:40 What to eat for immune balance 48:00 How exercise moves immune cells 49:10 Why exercise when sick can be risky 54:26 Strength vs cardio for immunity 56:00 The immune system takeaway everyone needs 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Organ Speak: What it really means to listen to our bodies by Giulia Enders Gut by Giulia Enders Association of Stress-Related Disorders With Autoimmune Disease, JAMA (2018) Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis, AJCN (2014) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re shining a light on a lesser-known form of depression. When we imagine depression, we often think of someone unable to get out of bed, someone who struggles to complete daily tasks. However, many people with depression are the exact opposite. They meet deadlines, achieve goals and appear successful. Yet, on the inside, they feel disconnected and distant from joy.  This quieter, harder-to-spot condition is known as high-functioning depression. I’m joined by psychiatrist Dr. Judith Joseph and Professor Sarah Berry to unpack what high-functioning depression looks like, why it’s so frequently missed, and how we should approach it. Sarah starts by asking for clarity on a word that is closely connected to this condition. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them? In this episode, we’re joined by Dr Ania Jastreboff, a world-leading researcher at the forefront of GLP-1 treatments and writer of the New York Times bestselling book Enough: Your Health, Your Weight, and What It's Like To Be Free, co-authored with Oprah Winfrey. Dr Jastreboff explains everything you need to know about Ozempic, Mounjaro, Wegovy and other GLP-1 medications for 2026. You’ll learn how GLP-1s may reduce the risk of heart disease, improve blood sugar control, and support conditions like sleep apnoea. We also explore why weight often returns after stopping, and what you need to know about Ozempic side effects and long-term use. If these drugs can change how your brain controls hunger, what does that mean for willpower, weight gain, and how we treat obesity long term? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:25 What these drugs are really treating 06:42 The hunger problem nobody could name 10:57 The diabetes side effect that changed everything 12:15 Why Ozempic isn’t just “more GLP-1” 15:51 Why Mounjaro works differently to Ozempic 17:56 The part everyone gets wrong 20:15 Can these drugs protect your heart? 21:25 The 94% diabetes finding 22:09 Why the weight can come back 23:50 Do you have to take them forever? 25:30 Can you trust pharma-funded trials? 27:46 The risk of microdosing GLP-1s 31:41 Are these drugs becoming surgery-level? 34:10 The health effects beyond weight loss 37:22 The side effects people should expect 40:15 Could stopping leave you worse off? 41:35 Who should actually take GLP-1 drugs? 43:40 The biggest mistake when starting treatment 46:28 What to eat when your appetite drops 50:03 Why these are not weight loss aids 51:52 Should healthy people take small doses? 53:14 The exercise rule people miss 54:24 What comes after Ozempic and Mounjaro? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Enough: Your Health, Your Weight, and What It's Like To Be Free by Dr Ania Jastreboff & Oprah Winfrey Retatrutide for Obesity, The New England Journal of Medicine (2023) Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined, The New England Journal of Medicine (2021) Semaglutide and Cardiovascular Outcomes in Patients, The New England Journal of Medicine (2016) Tirzepatide for Obesity Treatment and Diabetes Prevention, The New England Journal of Medicine (2025) Tirzepatide for the Treatment of Obstructive Sleep Apnea and Obesity, The New England Journal of Medicine (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re exploring the brain-gut axis We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff - and it turns out there is some truth to it. Emerging science reveals that the brain and gut are, in fact, closely connected, constantly exchanging signals through this intricate network of nerves. So, the question is: if they’re so tightly intertwined, can treating one help heal the other? I’m joined by gastroenterologist Dr. Will Bulsiewicz to unravel the mystery of this connection - and find out how we can use it to our advantage. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences? In this episode, Dr William Li, a world-renowned physician, scientist, speaker, and two-time NYT Bestselling author, explains how everyday foods can fuel cancer growth or help your body keep it under control. We explore how cancer starts, why it is part of normal biology, and explain why lifestyle and environment are more important than genetics when managing your cancer risk. Dr Li shares simple guidance on eating patterns that support your body’s defences, including increasing plant-rich foods and reducing ultra-processed foods. He also highlights everyday habits such as staying active, supporting gut health, and limiting toxin exposure as ways to tip the balance in your favour. If your body is already managing cancer cells every day, what small changes could help it do that job better? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 02:26 Almost everyone has microscopic tumours 08:15 We all have cancer right now? 10:45 Why most cancer cells stay harmless 13:40 The hidden trigger that fuels cancer growth 14:35 What makes cancer turn deadly 16:35 Cancer cells behave like seeds 19:05 How sunburn can lead to cancer 20:55 What smoking really does inside your body 22:20 The new way to fight cancer 24:20 Why genes matter less than you think 26:00 Is vaping worse than smoking? 27:05 The drinking habit that raises cancer risk 29:25 The environmental risk we can’t ignore 33:47 The diet pattern linked to cancer risk 35:10 Why processed meat is a class 1 carcinogen 37:25 How processed meat affects your gut 41:50 A simple way to reduce BBQ toxins 43:40 Does sugar really feed cancer? 45:51 The truth about soy and cancer 47:25 The soy study that shocked scientists 49:05 How tomatoes may lower cancer risk 51:00 Why berries are more powerful than you think 54:40 How tea and coffee support your defences 56:05 The gut link to cancer risk 57:40 Dr Li’s simplest rules to reduce risk 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life by Dr William Li Eat to Beat Your Diet by Dr William Li Huge microbiome breakthrough from ZOE, thanks to community science Shanghai Breast Cancer Study, JAMA (2009) The Anti-Cancer Activity of Lycopene, Nutrients (2022) Health Professionals Follow-Up Study 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 some foods that can change your life. Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.  However, you don’t need drugs or detoxes to quell this fire. One of the most powerful tools we have to control inflammation is right in front of us: food. I’m joined by Dr. Federica Amati and Professor Tim Spector to spotlight three inflammation-fighting foods - and explain why these small changes to your plate can make a big difference to your body. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Watch “The Gut Health Challenge” on YouTube | LINK Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?  In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.  They speak to Lucy and Sarah, who put ZOE to the test and changed only their nutrition for six weeks. At the start, they were held back by brain fog, poor sleep, and constant tiredness. Could a six-week nutritional reset really move the needle?  This episode shows what happened in real life as they explore why many people feel tired or flat, even when tests look “normal”. The episode explains why your gut microbiome matters, how you can feel better within days, and why consistency beats perfection. You will also hear the simple changes they made. Bigger breakfasts. More plant diversity. Easy food swaps. Small habits that fit into real life. If you feel tired but your tests say you’re “fine”, what would you change first? And if you felt better in days, would you keep going for six weeks? Join Prof Tim Spector behind the scenes, just search “ZOE Gut Health Challenge” on YouTube | LINK Timecodes 00:00 Intro 04:44 Why you can feel exhausted despite doing everything right 09:59 The test results that didn’t match how you feel 12:36 Why your symptoms may show before your blood tests 15:43 ‘Normal’ results… but still feeling terrible 17:31 The hidden gut problem behind low energy 19:43 Why this experiment wasn’t supposed to work this fast 21:54 Why your cravings may not be under your control 23:46 The first sign your body is changing (in days) 24:09 Feel happier in just 3 days? 24:59 The simple breakfast shift that changes everything 25:57 Why most people miss this one thing in their diet 27:38 The tool that makes healthy eating easier 29:14 How to improve your family’s diet without forcing it 31:06 The meal that proves healthy food can fill you up 32:25 The small food swaps that make the biggest difference 34:31 The eating habit most people overlook 35:57 Why 30 plants a week sounds impossible (but isn’t) 38:22 Why this doesn’t feel like a diet 40:39 What to do when you fall off track 42:22 The 80% rule that makes this sustainable 44:25 Why this finally feels easy to stick to 47:10 The one thing to change first 47:52 Did it work after just 6 weeks? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode The Gut Health Challenge   Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here. The ZOE app and Gut Health test are for general health and wellness purposes only. They are not intended to prevent, diagnose or treat any medical condition. Sarah and Lucy received free access to the ZOE app and testing and Daily30 for their participation in the documentary.

Today, we’re diving into some popular drinks. Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people's morning. However, there’s a new kid on the block. You might have seen its distinctive green hue cropping up in cafés, supermarkets or even TikTok. I am of course talking about matcha. So how do coffee and matcha compare? Do they work differently in the body? And is one better for your long-term health? I’m joined by matcha expert Andrew Kojima and Professor Tim Spector to explore the science behind our daily pick-me-ups - and discover whether we should be switching sides. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong.  In this episode, Professor James Betts, one of the world’s leading experts on meal timing and its metabolic effects, explains what fasting actually is, how long you need to fast to see changes, and the key mistakes that can stop the benefits. Today, we break down what happens in your body when you stop eating and explain why it may support weight loss and blood sugar control, but also why fasting doesn’t work for everyone. You will learn why breakfast may not matter, why the 5:2 diet often fails, and why eating even small amounts can stop a true fast. By the end of this episode, you will understand what counts as a real fast, how long your eating window may need to be, why longer is not always better if you cannot stick to it, and why planning your first meal matters, because hunger can drive poor choices. If fasting can work, but is not magic, what actually makes the difference: the timing, the consistency, or simply eating less? 🌱 Try our science-backed and tasty wholefood supplement Daily 30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 02:30 The answers that completely contradict fasting advice 09:10 What fasting really means (it’s not what you think) 12:10 Why most people never actually fast 14:25 Why “eat to fuel your day” may be wrong 16:00 The 3 types of fasting people confuse 17:30 Why 5:2 might not work the way you think 18:15 The tiny mistake that ruins a fast 19:45 Why stricter fasting can feel easier 20:20 Why hunger disappears after a few days 21:20 What happened when he fasted for 5 days 22:35 What you can actually have during a fast 24:25 Do coffee and tea break your fast? 26:20 The truth about breakfast (finally tested) 28:15 The breakfast result no one expected 29:15 The hidden downside of fasting 32:20 What your body switches to when you stop eating 34:25 What really happens on day two of fasting 35:30 Why fasting might improve your health 37:05 Does fasting reduce inflammation? 38:25 What fasting actually helps with 39:20 How much weight people really lose 40:00 The most effective way to fast 41:00 The minimum fasting window that works 42:30 Who benefits most from fasting 44:30 Should you exercise before eating? 47:20 Do your eating times need to be consistent? 50:25 Does olive oil secretly break a fast? 51:45 The one rule for breaking a fast 53:40 The biggest takeaway about fasting 58:15 Should you actually try fasting? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Effect of the 5:2 Diet on Weight Loss and Cardiovascular Disease Risk, The International Journal of Endocrinology (2025) Intermittent fasting ‘no magic bullet for weight loss’, Science Translational Medicine (2021) Bath Breakfast Project, Springer (2011) The role of intermittent fasting and meal timing in weight management and metabolic health. Proceedings of the Nutrition Society, (2020) The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. American Journal of Clinical Nutrition, (2014) Nutrient timing and metabolic regulation. The Journal of Physiology, (2022) Calorie counting vs. minute counting; does nutrient timing matter for weight-loss? Current Opinion on Clinical Nutrition and Metabolic Care, (2025) 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 mobility well as you age. As we get older, staying mobile becomes even more important. But often, it also becomes more difficult too.  So today, we’re going to break down some barriers, take the slog out of staying active, and make movement fun. I’m joined by Gabby Reece and Dr Federica Amati to explore simple ways to stay agile as we age. From the surprising benefits of walking backwards, jumping in a swimming pool, and not wearing shoes. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and the gut mistake you may be making on the toilet every day.  Dr Trisha Pasricha, a leading Harvard gastroenterologist, a columnist for the Washington Post and author of the book You’ve Been Pooping All Wrong, explains how your poo, gut health, and disease risk are linked, and when you should see a doctor. Dr Pasricha guides us through why frequency, colour, and consistency all matter, and why there is no single “normal.” You’ll learn how to spot changes that could signal disease, including early warning signs linked to cancer and long-term brain health. You’ll hear simple advice you can use straight away. This includes how to recognise your normal pattern, what changes to look out for, and how to avoid the common toilet habit that may affect your gut. Are you looking at your poo every day? And, if not, what might you notice if you did? 🌱 Try our science-backed and tasty wholefood supplement Daily 30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:11 Your phone on the toilet: hidden risk? 07:26 Your colon runs on a clock 10:40 The illness that changed his gut for years 13:05 Why you should look before you flush 15:25 The poo colours you should never ignore 16:25 Why this sign is rising in younger adults 18:15 The stool colour doctors treat as urgent 19:27 What “perfect” poo actually looks like 21:05 What holding it in really does 23:05 The 3 things that control your bowel movements 25:35 Why gut problems are getting worse 26:43 The posture fix most people miss 27:35 The phone habit linked to 46% higher risk 29:47 Why your phone keeps you stuck there 32:35 The hidden gut–brain connection 34:50 What stress really does to your gut 36:50 Your gut may be controlling more than you think 38:50 Is IBS really misunderstood? 41:05 The theory that changes how we see Parkinson’s 44:15 The gut damage linked to future brain disease 47:45 The simple rule for better bowel movements 49:00 The foods that changed gut health in weeks 50:22 The surprising fix for constipation 52:05 The 2 habits most people ignore 54:31 A 60-second trick to calm your gut 55:30 If you change one thing, make it this 56:10 What matters most 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode You’ve Been Pooping All Wrong by Dr Trisha Pasricha Gastrointestinal Symptoms in the United States, The American Journal of Gastroenterology (2018) Smartphone use on the toilet and the risk of hemorrhoids, PLOS One (2025) Impacts of Gut Bacteria on Human Health and Diseases, International Journal of Molecular Sciences (2015) Association between Early Adverse Life Events and Irritable Bowel Syndrome, CGH (2011) Management of Gastrointestinal Symptoms in Parkinson's Disease: A Comprehensive, National Library of Medicine (2024) Constipation and risk of dementia in adults, Frontiers (2025) Gastrointestinal issues and Autism Spectrum Disorder, Child and Adolescent Psychiatric Clinics of North America (2020) Stanford fermented foods study Ultra-Processed Food Consumption and Irritable Bowel Syndrome, Nutrients (2025) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re going prehistoric. We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest advice.  However, every now and then, it helps to look back - way back. In this recap, we’re turning to a rather unusual teacher: a 5,000-year-old Iceman, preserved in ice and carrying clues about the diet of our ancient ancestors. I’m joined by Frank Maixner and Professor Tim Spector to uncover what this prehistoric man ate and what those findings can teach us about our diet today. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

The blueprint for your life starts much earlier than you realise - long before you took your first breath, before your heart beat its first beat, before your mum and dad even met.  This is the story of the first 1,000 days of life. From conception to age 2, a window so powerful that scientists now believe it influences our future risk of heart disease, obesity, diabetes, and even how our immune system reacts to the world. In this episode, the world’s leading expert on how childhood nutrition and metabolism shape our long-term health, Professor Lucilla Poston, explains how early nutrition may influence appetite, metabolism, and future disease risk.  Lucilla and ZOE’s Head Nutritionist, Dr Federica Amati, break down what science says about pregnancy, early feeding and the food children eat, and questions how lifelong health is shaped before a child even chooses their first meal. Lucilla offers practical guidance on what matters most and explains key nutrients to consider. They discuss why regular movement may help support healthy blood sugar levels. They also explain what a balanced diet can look like for parents and young children, why babies should try a wide range of whole foods, and why many packaged baby foods may contain far more sugar than parents expect. What small choices can you make today to help shape a healthier future for you, your children, and your children’s children? 🌱 Try our science-backed and tasty wholefood supplement Daily 30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:47 Why the first 1,000 days can shape your entire life 08:12 What happens in the womb doesn’t stay in the womb 11:16 The tiny window where everything can go wrong 13:35 Why obesity in pregnancy is now a silent epidemic 15:17 Can a father’s health affect a baby before it even exists? 17:50 The missing nutrient most women don’t realise they need 20:35 The simplest way to improve your chances of conceiving 22:31 Should pregnant women worry about getting it wrong? 24:25 The biggest lies about pregnancy you’ve probably heard 26:47 Why pregnancy nutrition isn’t about being perfect 28:13 Why some children are at higher risk before they’re born 30:05 Can a mother’s diet rewire a baby’s brain for life? 31:47 The hormone that could make you crave junk food forever 35:11 When a normal pregnancy change becomes dangerous 39:04 Why pregnancy diabetes doesn’t end after birth 40:07 The one habit that lowers blood sugar during pregnancy 42:11 What pregnant women should actually be eating 45:37 The truth about ‘6 eggs a day’ and other diet myths 47:11 Why breast milk is more powerful than we ever realised 50:14 What babies should eat (and what to avoid) 52:13 The truth about baby food pouches parents aren’t told 55:20 The shocking reality of childhood obesity today 60:19 Is it too late to undo what happened before birth? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Paternal body mass index and offspring obesity, Annals of Nutrition and Metabolism (2023) Lifestyle intervention in obese pregnancy, Nature (2022) Exercise during pregnancy, BMJ (2026) The long-term impact of obesity in pregnancy on offspring hypothalamic feeding pathways, Royal Society Open Science (2025) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re looking at a novel way to improve our mental health. If I’ve learnt anything from hosting this podcast, it’s just how interconnected all the systems in our body are. Nothing works in isolation, which means we often have to step back and look at the bigger picture if we want to improve a particular aspect of our health. With this in mind, let’s shift our focus on mental health. Can we approach it from a different angle? Harvard nutritional psychiatrist Dr. Uma Naidoo is here to explain the science behind the gut-brain axis, and how you can help one to help the other. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol? In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE’s Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, the team identified 50 gut bacteria strongly linked to better health. Even more striking, many of them were previously unknown to science. Nicola explains how his team ranked hundreds of gut bacteria to define the “top 50” linked to better health, and explore how these bacteria group into patterns connected to inflammation, blood sugar, heart health and body fat. We uncover how you can improve your overall health in weeks by optimising your microbiome, ask whether probiotics do what we think they do, and examine why plant diversity may matter more than any single supplement. This episode also reveals what happened when these findings were tested in trials, and why the results surprised even the scientists. Are you feeding the right gut bacteria? And, if not, what will happen to your health if you start today? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:00 The biggest microbiome breakthrough in a decade 08:20 The problem with most gut research 10:25 Scientists identified the top 50 gut bacteria 11:05 The first real way to measure gut health 13:45 The “dark matter” scientists found in our guts 15:50 Why bad gut bacteria love sugar 16:30 The red meat chemical your microbes can create 18:30 The microbiome score out of 1,000 21:10 Why your microbiome is easier to change than your body 23:15 Old microbiome tests can reveal new discoveries 25:30 The 4 microbiome clusters linked to health 26:40 The gut clusters linked to inflammation, cholesterol and body fat 28:05 Why one “good bug” isn’t enough 31:25 Can diet really change your microbiome in weeks? 32:25 What happened when people changed their diet 35:10 The gold-standard trials behind this research 36:10 Why you can’t just take good bacteria in a pill 40:35 Probiotics vs prebiotics: the surprising result 41:50 The 30-plant result that shocked scientists 44:05 Why modern diets may starve our microbiome 46:10 You can pick up gut microbes from other people 47:45 Why one fibre supplement won’t fix your gut 50:35 The menopause example that shows gut bugs matter 54:30 What happens to your microbiome after antibiotics 58:35 The simple resistant starch gut health hack 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Huge microbiome breakthrough from ZOE, thanks to community science Does ZOE work? The evidence Introducing gut bug clusters Sending babies to nursery completely reshapes their microbiomes, Nature (2026) The foods you must avoid to live longer | Dan Buettner 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 carbohydrates. Pasta, potatoes, fruit and beans - carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential fuel or the enemy of weight loss? Should we cut them down, or just choose our carbs more carefully? I’m joined by Professor Tim Spector to help untangle the truth and answer your biggest carbohydrate questions. Stick around to find out if freezing your bread makes it healthier. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

What health habits actually protect your brain and long-term health?  In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes. Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology. Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life. We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:00 The nutrition advice scientists completely reversed 08:30 How scientists decide if a health trend is real 10:30 The vitamin D discovery that fooled scientists for years 12:35 The one health belief Tim is more convinced about than ever 14:00 The public health threat Tim says may be worse than smoking 15:20 The new research linking oral health to dementia 17:05 How mouth bacteria may affect your brain 18:20 The test that revealed plastic in Tim’s blood 20:15 The simple changes Tim made to reduce microplastics 21:40 The omega-3 test most doctors still don’t use 23:05 Why Tim chose food over omega-3 supplements 24:50 The omega-3 measurement scientists now care about most 26:40 Should vegans worry about omega-3? 29:25 The vitamin deficiency Tim has had since he was 18 31:20 The surprising brain benefits of folic acid 33:10 Why supplements should be personalised 34:30 Why Tim changed his mind about vitamin D 36:15 The simple way sunlight doubled his vitamin D 38:10 Why we shouldn’t fear winter sun 39:45 The exercise change Tim made this year 42:05 The muscle supplement Tim thought was “complete rubbish” 43:30 The sleep rule Tim now follows every night 45:30 The unusual sleep experiment Tim tried 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode What is your gut-brain connection and what role does nutrition play? Oral Health and Dementia, Journal of Dental Research (2025) Neuroinflammation: A Distal Consequence of Periodontitis, Journal of Dental Research (2022) Vitamin D Supplementation and the Incidence of Fractures, JGIM (2024) Does a good diet reduce your heart disease risk? Vitamin B12 and Age-Related Cognitive Decline-Dementia and "Alzheimer's Disease", FNB (2024) Vitamin D and Risk for Type 2 Diabetes, Annals of Internal Medicine (2023) Effects of Creatine Supplementation and Resistance Training, Nutrients (2024) Why you're probably breathing wrong (and what to do about it) | James Nestor Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re exploring one of the most ambitious self-experiments in human history. Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised. So what does his daily routine actually look like? And what can the rest of us learn from it? I’m joined by Professor Tim Spector to dissect Bryan’s data-driven diet, discuss the future of personalised health, and hear Bryan’s top five tips for a better night’s sleep. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired, anxious, or are gaining weight, your hormones may be involved. In this episode, leading reproductive expert Dr Helen O’Neill explains how hormone health affects fertility, metabolism, and mental health for both men and women.  The core question is simple: if hormones run your body, how much influence do you have over them?  Alongside ZOE’s head nutritionist, Dr Federica Amati, Helen explores the links between hormones and fatigue, anxiety, weight gain, fertility, and metabolic health. The episode covers thyroid health, chronic pain, sperm health, and why gut hormones play a central role in appetite and weight regulation. We also examine why some female-specific conditions remain misunderstood or undiagnosed, and how better data may help change that. Most importantly, this episode focuses on what you can do to take back control. With emerging science suggesting that diet plays a key role in hormone regulation, you’ll hear how fibre, plant diversity, healthy fats, and key micronutrients support gut hormone production and fertility. You’ll also learn why changes made over three months may meaningfully influence fertility, and why conception is always a shared responsibility. Help keep your hormones in tune with this guide to the relationship between gut, diet and hormones, produced in partnership with the hormone experts at Hertility. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:50 One hormone can change everything 09:50 Injecting testosterone can shut this down 12:30 You were born with all the eggs you’ll ever have 15:15 The subtle signs your hormones are off 17:55 The most common thyroid problem no one spots 20:30 ‘Balancing hormones’ — myth or medicine? 23:10 The condition affecting one in 10 women 25:40 Why PCOS impacts weight and mood 28:10 Why women were excluded from medical trials 30:25 The data breakthrough changing women’s health 32:30 The devastating disease that mimics cancer 35:15 It takes nine years to diagnose this 37:00 The symptom doctors often miss 39:15 Your gut is a hormone factory 41:00 As powerful as a drug? 43:00 The ‘gourmet meal’ your hormones love 44:05 The flash of zinc at fertilisation 46:15 A handful of walnuts improved sperm health 48:50 Your sperm affects your child’s future 50:30 The fertility habits that really matter 52:40 The biggest takeaway about hormones and food 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Hertility Health Effect of Walnuts on Male Fertility, Current Developments in Nutrition (2019) Sperm health and risk of nausea and vomiting during pregnancy, Nature (2023) Interplay of Gut Microbiota in Polycystic Ovarian Syndrome, Pharmaceuticals (2023) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about strength. Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No expensive memberships, no extra long workouts, no excuses. To prove it, I asked human performance expert Andy Galpin to design an at-home strength session for someone who’s never lifted a weight before - my sister. It’s quick, cheap, and a sure fire way to add years to your healthspan.  If you’re new to strength training, this episode is the perfect place to start. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Most of us never question how we breathe. Yet many of us over-breathe or mouth-breathe without realising it. In this episode, investigative journalist and international bestselling author James Nestor shares four breathing techniques to retrain your nervous system and support better health. This episode is for anyone who feels stressed, snores, wakes up tired, or wants a simple way to improve their health. James, who has spent over a decade researching breathing science with leading respiratory experts, guides us through daily breathing habits to help calm your body, improve oxygen efficiency, and support long-term wellbeing. We explore why nasal breathing is more efficient, how slow breathing can influence the nervous system, and how modern lifestyles may have reshaped our airways.  If breathing is something you do 20,000 times a day, what might change if you retrained it? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:15 The change that fixed my sleep and energy 09:55 Could your headaches start with your breath? 11:40 Are you telling your brain you’re stressed? 15:25 Is this the junk food of breathing? 17:30 Snoring isn’t just annoying 19:35 Can you strengthen your airway? 23:35 The moment modern food changed our faces 27:10 How early habits shape how you breathe for life 28:10 Why your nose is more powerful than you think 30:20 Why slower breathing gives you more oxygen 32:35 The molecule you activate just by using your nose 35:20 The 10-day mouth breathing experiment 37:05 One night of mouth breathing changed everything 39:15 The surprising asthma connection 42:35 The fix is boring — and that’s the point 43:00 The one rule that changes everything 44:45 The truth about mouth taping 47:05 The safe way to try mouth tape 48:05 The five-minute breathing reset 49:25 Can you calm your nervous system in 20 seconds? 52:30 How fast will you feel a difference? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Breath Reset: Free guided audio tracks from James Nestor Breath: Improve your health and wellbeing by discovering the lost art of breathing by James Nestor Asthma & anxiety, Biological Psychology (2022) Different breathing techniques in the management of asthma, Thorax (2006) 61% Self-Identify as Mouth Breathers, Sleep Review (2015) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re taking a closer look at one of the world’s favourite breakfasts - oats. Depending on who you ask, oats are either a superfood or source for concern. Either a great way to get fibre or a worrying blood sugar spiker. An all natural ally or pesticide riddled wrong’un.  So what’s the truth? Are oats a smart start to your day or something to be cautious about? Professor Sarah Berry joins me to dig into the science. What does the literature say about oats? 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Snacks make up a quarter of what most people eat. Yet most of us never question them. In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk. Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters. You’ll walk away with seven simple snack ideas that help improve cholesterol, blood sugar, and heart health in weeks. If you’re a snacker, this may be the easiest place to improve your diet. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:31 95% of us snack every day 06:33 The 9pm rule that changes everything 12:43 Why late snacks keep you less full 16:33 The breakfast mistake that adds 320 calories 21:35 The ‘bliss point’ that makes snacks hard to stop 25:37 Should you worry about sugar? 29:32 How to actually read a snack label 33:45 Why sugar appears under 42 different names 35:30 The simple snack most people overlook 38:15 The protein-packed food we don’t eat enough of 41:26 The one swap that cut heart disease risk by 30% 43:22 Why this high-fat snack doesn’t cause weight gain 46:26 The fermented food that supports your gut 48:20 The creamy fruit that keeps you full 50:30 The sweet treat that may help your heart 52:55 How quickly you’ll feel the difference 55:35 Why most snacks quietly drag your diet down 56:32 Why timing may matter more than frequency 01:00:20 Can you snack and still stay healthy? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode ZOE snacking study: What should you do? The ZOE Big IF Study: What did we find? Whole Fruits Versus 100% Fruit Juice, Nutrition Bulletin (2025) What are added sugars, and where are they hidden? Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re asking how we can boost our brain. Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort of stimuli will keep our brain strong and healthy? Is it brain puzzles? Supplements? Neuroscientist Dr. Wendy Suzuki believes the most powerful way to support your brain is by simply moving your body. She’s joining me today to explain why. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk? Today, Dr Mark Hyman explains why food matters more than genetics for long-term health, and how one diet change can make the biggest difference.  Alongside Professor Tim Spector, Mark, a 15-times New York Times bestselling author and a practising family doctor, explores how modern eating is linked to chronic disease and what the science says reduces risk. We break down how food is designed to make us eat more, how this affects metabolism, insulin and inflammation, and why this matters more than your genes. By the end of the episode, you’ll understand the single most important dietary change Mark believes can lower chronic disease risk, based on clinical experience. If the modern world is driving these conditions, what’s one small change you can make to take back control of your future health? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:12 Why birth is designed to be messy 08:32 Why your first microbes shape everything later 10:46 Can you replace microbes after a C-section? 13:05 Why the first few years matter more than the rest 15:54 Why antibiotics always come with a hidden cost 17:42 How families swap microbes without realising 19:06 Why microbes survive in some places — and not others 21:25 Why bigger social groups protect your immune system 22:30 How scientists can tell who you live with 24:15 Why closeness matters more than genetics 25:38 Can you catch bad gut bugs from other people? 26:29 Can anxiety spread through gut microbes? 27:55 How scientists now rank “good” and “bad” gut bugs 31:05 Why countryside living changes your gut health 33:49 Why getting dirty may improve mental health 35:33 Why sterilising everything can backfire 38:05 Why pets — especially dogs — boost gut health 42:18 Can your partner improve your health without dieting? 43:25 Why loneliness harms your gut microbiome 45:25 The shared habit of long-living communities 52:01 Why fighting germs may be harming your health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episodeFood Fix Uncensored: Inside The Food Industry's Biggest Cover-Ups by Mark Hyman Salt, Sugar, Fat: How the Food Giants Hooked Us by Michael Moss Nourishment: What Animals Can Teach Us about Rediscovering Our Nutritional Wisdom by Fred Provenza Global Burden of Disease study: Diet vs. smoking, Lancet (2019) Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain, Cell (2019) The study of food addiction, Appetite (2010) Can fermented food fight inflammation? Breast Cancer Risk among US-Resident Polish Migrant Women, IJERPH (2021) Milk and Health, NEJM (2020) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re talking about arthritis. It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks. Here’s the good news. Emerging research suggests that diet can be a powerful first line of defence - helping to lower inflammation and reduce the risk of the disease developing. I’m joined by Dr. Tamiko Katsumoto to explore how simple changes to what’s on our plate can help protect our joints. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise?  In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of us never consider. Tim explains why supporting gut microbiome is less about control and more about balance, and you’ll learn simple ways to support a healthier gut through food, social connection and lifestyle habits. If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:12 Why birth is designed to be messy 08:32 Why your first microbes shape everything later 10:46 Can you replace microbes after a C-section? 13:05 Why the first few years matter more than the rest 15:54 Why antibiotics always come with a hidden cost 17:42 How families swap microbes without realising 19:06 Why microbes survive in some places — and not others 21:25 Why bigger social groups protect your immune system 22:30 How scientists can tell who you live with 24:15 Why closeness matters more than genetics 25:38 Can you catch bad gut bugs from other people? 26:29 Can anxiety spread through gut microbes? 27:55 How scientists now rank “good” and “bad” gut bugs 31:05 Why countryside living changes your gut health 33:49 Why getting dirty may improve mental health 35:33 Why sterilising everything can backfire 38:05 Why pets — especially dogs — boost gut health 42:18 Can your partner improve your health without dieting? 43:25 Why loneliness harms your gut microbiome 45:25 The shared habit of long-living communities 52:01 Why fighting germs may be harming your health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode 5 daily habits of people who live longer | Dan Buettner Risk of Asthma and Allergies in Children Delivered by Cesarean Section, The Journal of Allergy and Clinical Immunology (2024) Can maternal-child microbial seeding interventions improve the health of infants delivered by Cesarean section?, Cell (2022) Dietary Exposure to Antibiotic Residues, Frontiers (2022) The person-to-person transmission landscape of the gut and oral microbiomes, Nature (2023) Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025) Intergenerational transmission of diet-induced obesity, A&R (2021) The indoors microbiome and human health, Nature Reviews Microbiology (2024) Cohabiting family members share microbiota with one another and with their dogs, Microbiology and Infectious Disease (2013) Rural and urban microbiota, Gut Microbes (2014) Infant pacifier sanitization and risk, Journal of Allergy and Clinical Immunology (2021) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re exploring circadian rhythms. Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock.  Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day. So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Foster to help us all stay in time with our natural rhythm. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help. Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers. This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause. If your blood pressure is your body sending a message, what might it be asking you to change? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 03:40 What blood pressure really is 09:10 The damage builds slowly (and you won’t feel it) 11:00 The two numbers explained in plain English 13:05 Why the ‘right’ number depends on you 15:04 Why doctors can’t agree on ‘high’ 16:35 The first rule: don’t panic 17:45 The clinic reading problem 20:20 The misdiagnosis issue 22:02 What high blood pressure can damage 23:40 Why problems show up years later 24:30 How common is high blood pressure? 27:00 The ‘silent killer’ warning signs 28:10 The bigger cause most people miss 29:10 Salt: why it helps some people more than others 33:30 The age effect most people ignore 35:11 How stress can push blood pressure up 36:35 The gut microbiome link (and the new research) 39:15 Why treatment can still fail 40:10 The uncomfortable numbers on medication benefit 41:15 The simple home-measurement routine 44:05 Sugar vs salt: what surprised the cardiologist 46:45 Where most salt really comes from 49:25 The exercise effect (and why it matters) 51:05 How fast lifestyle changes can show up 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Your gut microbiome and heart health Gut microbiome diversity and hypertension, Journal of Hypertension (2021) Ultra-processed food raises risk of heart disease, heart attack and stroke, BHF (2023) Potassium and blood pressure, British Journal of Nutrition (2010) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re talking about fat. Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right? Well, it’s not that simple. How ‘fat’ affects your health depends on a number of factors, including the type of fat, the food matrix and even how it’s produced. One thing is for sure, that single number on the front of a food packet, isn’t going to give you the full story. I’m joined by Professor Sarah Berry to dig deeper into fat. Uncovering which will harm us and which can help us heal. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours. We explore discoveries in Will’s new book, Plant Powered Plus, that explain the central role inflammation plays in health. You’ll learn which symptoms that seem unrelated, such as fatigue, skin breakouts, bloating, headaches, and joint pain, all share a common driver. You’ll also hear why he believes the gut and the immune system rise and fall together, and how a weakened gut barrier may keep the immune system on constant alert. By the end of the episode, you will have a clear understanding of what inflammation is, how it can cause damage, and practical, food-first ideas to wrestle yourself from its clutches. What’s one small change you could try this week? In your meals or your routine to help your body switch off “fight mode”? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 02:22 Is inflammation always bad? 05:00 The 130 health conditions linked to inflammation 08:40 The difference between good and bad inflammation 10:50 Surprising signs of chronic inflammation you might ignore 13:40 Why your doctor might be missing the root cause of your illness 17:50 Why you shouldn't take anti-inflammatory pills every day 19:55 70% of your immune system lives here 23:30 What is ‘leaky gut’ and does it really exist? 25:20 How toxins sneak into your bloodstream 31:35 The massive impact of time-restricted eating on mood and energy 37:30 Why eating earlier in the day reduces inflammation 41:05 The #1 nutrient deficiency destroying our gut health 44:10 How fiber protects against heart disease and cancer 47:30 Why you need to ‘eat the rainbow’ to find your pot of gold 51:35 Your body can’t absorb these nutrients without microbes 52:50 The truth about healthy fats versus low-fat diets 55:05 The specific fat that beats a low-fat diet for heart health 58:00 How fermented foods reduce inflammation in just 10 weeks 01:00:35 The physical reaction your gut has to mental stress 01:06:25 The modern lifestyle mistake sabotaging your immune system 01:08:35 The simple morning habit that boosts energy and sleep 01:10:45 You can build a new gut barrier in just 5 days 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Plant Powered Plus by Dr Will Bulsiewicz Fibre Fuelled by Dr Will Bulsiewicz ZOE’s PREDICT studies: What we’ve learned  The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier, Nutrients (2025) Correlation between human gut microbiome and diseases, Infectious Medicine (2020) The ZOE BIG IF Study, MDPI (2024) Dietary fibre in hypertension and cardiovascular disease management, BioMed Central (2022) PREDIMED: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, The Journal of New England Medicine (2018) Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Gastrointestinal illness and the biopsychosocial model, Psychosomatic Medicine (1998) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Today we’re talking about habits. Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin.  So why is changing your habits so hard? Neuroscientist Dr Tara Swart joins me and Sarah Berry to explain how to implement small, consistent improvements that will set you up your success. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable? In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan. Instead of chasing hacks, the science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Rather than relying on willpower, Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:24 What people who reach 100 actually eat 03:28 Why genes only explain 20% of longevity 07:20 What all Blue Zones diets secretly have in common 08:10 The high-carb pattern that shocks most people 09:20 Why grains and beans work together 10:50 The protein food that beats beef 11:55 Why plant protein comes with an extra benefit 12:15 Why fiber is the closest thing to a super nutrient 13:00 Why ‘fiber is sexy’ but ignored 15:05 A bathtub of meat vs how centenarians eat 15:50 You don’t have to be rich to eat well 17:25 Why deliciousness matters more than discipline 18:30 How many extra years diet can add 20:20 Why chasing longevity usually fails 22:40 What breakfast looks like at age 100 24:20 Why eating earlier helps your metabolism 25:45 The blood sugar crash that drives overeating 28:15 When ‘healthy’ yogurt has more sugar than Coke 31:15 How breakfast rules were shaped by food companies 33:30 The fasting window most people can manage 34:40 The overlooked habit: Blue Zones don’t snack 38:15 Why grumpy people don’t make it to 100 42:00 Why environment beats willpower 55:50 The five forces shaping long life 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Recipe: Sardinia Minestrone The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100 by Dan Buettner The ZOE BIG IF Study, MDPI (2024) ZOE’s PREDICT studies: What we’ve learned  Breaking Bread: the Functions of Social Eating, Adaptive Human Behavior and Physiology (2017) Consuming media, consuming food: investigating concurrent TV viewing and eating using a 7-d time use diary survey, PHN (2021) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health. The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us. Today, I’m joined by Dr. Suzanne Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to strengthen this vital partnership. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely. David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as drinking increases, and unpacks common beliefs like red wine being “good for you”. The conversation also covers the social benefits of alcohol and why the goal isn’t necessarily to stop drinking, but to drink with awareness. If you drink at all - whether it’s a glass most nights or more on weekends - this episode helps you understand where the real risks begin, and how to make alcohol work for you, not against you. And for listeners using dry January as a reset, David shares practical, science-based advice on how to cut down safely and sustainably. If you’re pausing and reflecting this dry January, what might change when you start drinking again? And which habits are worth leaving behind for good? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:45 Humans have been drinking for 40,000 years - here’s why 07:20 Why your first drink feels good - and the next ones don’t 11:45 You don’t need addiction to be harmed 12:45 Alcohol ranked worst out of 20 drugs 13:10 Why alcohol beats heroin on total harm 14:05 Alcohol is toxic — in the same way disinfectant is 15:00 The ‘pickling’ process happening inside your body 15:30 How alcohol quietly damages your arteries 17:30 The fastest way to lower blood pressure 18:25 Will your cholesterol drop if you stop drinking? 19:35 The red wine myth people still believe 20:45 Is any amount of alcohol actually ‘worth it’? 22:10 When alcohol may still make sense socially 23:05 What a ‘unit’ actually looks like 24:25 Why harm rises much faster than you expect 24:55 A bottle a day can cost you years of life 25:30 Why alcohol helps you fall asleep - then wrecks it 27:45 What a hangover really is (it’s not dehydration) 31:20 Does alcohol actually shrink your brain? 32:25 The long-term brain study people ignore 39:30 When stopping suddenly can be dangerous 41:05 The single rule that stops most people overdrinking 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Drug harms in the UK: a multicriteria decision analysis, The Lancet (2010).  Obesity trajectories and risk of dementia: 28 years of follow-up in the Whitehall II Study, The Alzheimer's Association (2018) Feasibility of detection and intervention for alcohol-related liver disease in the community: the Alcohol and Liver Disease Detection study (ALDDeS), British Journal of General Practice (2013) Drink?: The New Science of Alcohol and Your Health by Professor David Nutt (2020) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.  However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck.  Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives that, alongside 18,000 other members of our community, they became ZOE owners through our crowdfunding. So what changed, and did it last? Alongside Professors Tim Spector and Sarah Berry, we explore how Becky and Mark stay motivated and on track, the lessons they have learned, and the strategies they have used to feel more in control and more confident in their everyday choices. As well as some unexpected shifts along the way. It’s a conversation about long-term change, not quick fixes, and you’ll leave it with real-life examples of how to make healthy eating a part of your everyday life. If healthy eating wasn’t about willpower or perfection, what small change would you start with? And what would help you take that first step this week? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 05:20 The artificial sweetener trap no one talks about 08:20 The test result that caused panic 10:00 The stat that explains why diets “work”… then fail 12:05 Why calorie advice was “nice and easy”… and wrong 15:55 The “Mars bar” moment 17:10 The simple trick that stops you feeling deprived 18:10 Your biggest barrier might be the service station 19:25 Is bacon really that risky? 21:10 “Accidentally” becoming vegetarian 23:15 From three foods per plate to fifteen 24:15 The moment this turns into “poo in the post” 25:10 What actually happens to your sample in the lab 26:45 From 44 to 88 in one year 27:30 Why the magic starts after results day 29:10 The foods avoided for entire lives 30:00 The part of ZOE people underestimate 33:25 The meal-combining hack that changes everything 35:45 The daily score that keeps it sustainable 38:55 The claim people don’t believe: same weight for two years 44:05 The fatigue link your GP probably won’t ask about 45:47 The “nut box” rule (and what to drink instead) 52:05 How to make this last forever 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025) Ultra-processed food exposure and adverse health outcomes, BMJ (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood. Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease. In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower you to take control of yours. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel? Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow. You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time. What is one easy change you could try in 2026 to feel a little better? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 04:20 How changing your diet at 40 adds a decade of health 07:25 Why mindful eating isn’t a wellness fad 12:40 Why ‘30 plants’ beats five a day 14:10 Feeding your gut like a living ecosystem 16:35 Can adding plants cancel out an unhealthy meal? 17:40 Why 30 plants is the sweet spot 19:30 What makes processed food high risk? 21:40 How processing tricks your brain into overeating 23:45 Why ultra-processed foods make you eat 25% more 25:05 Why diet drinks aren’t as harmless as they seem 26:50 How ZOE measures processed food risk 29:35 How to spot risky processed foods without the app 30:20 Simple food swaps that make a big difference 31:40 Why calorie counting fails long term 33:40 How adding calories can reduce hunger 35:00 Can you lose weight without counting calories? 38:40 What is an eating window? 41:10 Why a 12-hour overnight fast works 42:30 Why consistency matters more than perfection 44:15 What ‘eat the rainbow’ actually means 47:00 How food diversity shapes your gut microbes 52:00 Why protein quality matters more than quantity 59:00 Why fermented foods are so powerful 01:06:20 The eight principles that tie everything together 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode ZOE’s protein guide Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science (2017) The ZOE BIG IF Study, MDPI (2024) Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025) Association between ultraprocessed foods consumption, eating disorders, food addiction and body image: a systematic review, BMJ (2024) ZOE ferment study New microbiome breakthrough from ZOE, thanks to community science Butter vs. seed oils: New evidence Are all heavily processed foods bad? What you need to know ZOE’s gut bug clusters Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right? Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture. Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work, and how we can change the way we approach weight loss. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis. In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?  If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:00 How much should we experiment with our own health? 03:48 Can a 47-year-old really be healthier than a teenager? 07:35 Why poor sleep makes everything feel like a threat 10:07 Why sleep is not optional for better health 10:33 The simple morning habit that improves sleep at night 11:19 The surprising exercise that may help you sleep better 12:45 Why your phone shouldn’t be in your bedroom 13:40 Why sleep rules shouldn’t become another source of stress 14:26 Does cheese before bed really cause nightmares? 15:40 Are oats actually good for you? 16:25 The large study linking oats to lower disease risk 18:40 What happened when Jonathan tested his blood sugar after oats 19:55 Why instant oats caused a huge blood sugar spike 22:20 How adding fat and protein changes your blood sugar response 24:37 Why not all oats are created equal 27:14 What arthritis pain actually feels like day to day 28:00 The trial that showed lifestyle changes can improve arthritis 31:55 Some patients improved enough to stop medication 32:45 The simple plate method for joint-friendly eating 36:05 Why muscle is critical for blood sugar and inflammation 39:05 The shocking truth about weight loss and muscle loss 41:53 What a realistic muscle-protecting workout looks like 44:50 The key ideas to take into a healthier 2026 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology  Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why? Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress. Today, I’m joined by neurologists Drs. Ayesha and Dean Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain strong tomorrow. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable. From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better. Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 02:20 A wake-up call for change 04:20 The mindset shift that saved a life 08:30 Why your body is silently inflamed 12:20 The chemical that cools inflammation 14:40 The simple trick that unlocks broccoli’s benefits 17:00 The fermented food discovery that shocked researchers 19:20 The truth about autophagy everyone gets wrong 21:30 How to get fasting benefits without starving yourself 23:40 Can fasting really reverse biological age? 25:50 Dementia starts decades before symptoms 28:10 One diet’s astonishing impact on Alzheimer’s risk 30:20 The nutrient your brain literally can’t function without 32:40 The biggest drink trend of 2025 - and why it matters 34:50 The 900-year secret behind matcha’s power 36:40 Why matcha feels different from coffee in your brain 38:30 The nutritional showdown: matcha vs coffee 40:10 The bedtime twist nobody expects about matcha 41:10 The perfect first-time matcha recipe 41:55 How to get matcha’s full benefits (and avoid a common mistake) 42:20 Final takeaway for 2026 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode MIND diet slows cognitive decline with aging, A&D (2015) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk, Nature Communications (2024) Fasting in diabetes treatment (FIT) trial: study protocol for a randomised, controlled, assessor-blinded intervention trial on the effects of intermittent use of a fasting-mimicking diet in patients with type 2 diabetes, BMC Endocrine Disorders (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone. Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty. What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret? In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction. Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table. This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Recipes mentioned: Roasted Aubergine Traybake Juno’s Lasagne Super-simple kefir dressing Lentil Pate Yule log Timecodes 00:00 Intro 01:13 Do we really need a detox? 02:19 Quick-fire myths: What’s truly bad at Christmas? 10:27 Can one indulgent day really damage your gut? 11:46 The foods that harm your gut most 13:20 What actually happens to your gut when you overeat for weeks? 15:13 Can you still eat mince pies guilt-free? 16:57 Does sugar really make kids hyperactive? 18:54 Why sugary drinks cause a post-Christmas health crash 21:14 Is eggnog the worst festive drink? 23:05 The truth about detox products 25:02 The evidence-based reset after Christmas 27:55 Why Zoe focuses on gut health first 29:52 Should you restrict food after Christmas? 31:39 The easiest way to eat better without trying 33:24 Healthy swaps that still feel festive 36:48 The global festive foods that support your gut 39:10 The surprising link between houses and gut health 41:55 Christmas stress, family arguments & the gut 44:55 Should you feel guilty about Christmas indulgence? 46:12 How bad is Christmas for your health? 46:25 Are we being manipulated by Christmas food marketing? 46:38 Coca-Cola changed Christmas?! 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995) Effects of sugar ingestion expectancies on mother-child interactions, Journal of Abnormal Child Psychology (1994) The ZOE BIG IF Study, MDPI (2024) Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024) Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re diving into the world of artificial sweeteners. Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not. You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health. In this episode, I’m joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life? Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage. For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals.  As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:47 Biohacking, longevity - or something else? 03:50 The moment food changed Kayla’s health 11:02 Why women need personalised longevity science 14:03 Is longevity worth the lifestyle cost? 16:56 Why women were excluded from research 19:30 How alcohol affects sleep (and the shocking tracking data) 21:44 The history of extreme self-experimentation 23:58 What’s worth testing? 26:41 The wildfire moment that changed everything 28:52 Plasma filtering and toxin removal 31:22 Forever chemicals and microplastics 33:06 30 supplements a day - smart or risky? 36:19 Supplement stacking dangers 38:59 Why oral health matters for ageing 40:44 The sleep routine that rewires biology 42:51 Why women may need more sleep 44:56 Why exercise may be the closest thing to a longevity pill 46:39 The mistake women make with exercise timing 48:52 Bone density, pelvic floor and overlooked essentials 50:19 Kayla’s full diet - and why she eats 50 plants a week 52:41 Fermented foods, fibre and mindful meals 54:26 If you do one thing - start here 56:16 The goal: Longevity with quality of life 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Validating Benefits of Rapamycin for Reproductive Aging Treatment (VIBRANT), Columbia University (2025) Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise, The Journal of Physiology (2024) Tracking Sleep, Temperature, Heart Rate, and Daily Symptoms Across the Menstrual Cycle with the Oura Ring in Healthy Women, International Journal of Women's Health (2022) 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 something we’re all guilty of: food waste. A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens.  They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis. So, can we change the way we approach food and help curb this epidemic of waste? I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener home, better health, and even a lower grocery bill. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be? Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health?  Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blood-brain barrier. The conversation also looks at the broader health implications of plastic-associated chemicals like BPA, their potential links to hormone disruption, inflammation, and cardiovascular risk, and why avoiding them may be especially important for those living in urban areas. For listeners keen to take practical steps, this episode offers simple and empowering guidance. Dr. Donnai shares specific tools that can reduce your exposure without creating unnecessary fear or overwhelm. You’ll also hear how diet plays a key role in supporting your body’s natural detox processes and why a colourful, fibre-rich diet may help us all manage the modern plastic burden. If plastics are entering your brain and bloodstream, what does it mean for your future health? And how much control do we really have in a world built on plastic? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 03:20 Plastic production has doubled- why isn’t it slowing down? 05:55 What exactly are microplastics? 07:15 Why microplastics are in the air you breathe 09:10 The hidden plastic in your tumble dryer 11:10 How long do microplastics last? 12:20 Sushi trays, black plastic & hidden fire retardants 14:55 Are BPA-free plastics actually safe? 16:10 Plastic bottles aren’t inert - your water isn't safe 18:00 Hundreds of thousands of plastic particles - in every bottle 20:00 Tap water: bacteria-free but full of toxins 22:50 What does plastic do inside your body? 23:50 Plastic in your brain has doubled since 2016 25:40 The nose-to-brain highway: how plastic bypasses defenses 27:00 Who's going to volunteer for a clinical trial of plastic ingestion? 30:10 We’ve never found a patient without plastic in their blood 32:00 Microplastics found in artery plaque of stroke victims 34:30 Are plastics worse than saturated fat for heart attacks? 35:45 Plastics and hormone disruption: the hidden fertility threat 36:00 The BPA bomb in your shopping receipt 39:00 Which foods contain the most plastic? 41:00 The vegetables that actually help detox plastic 42:30 How to reduce your plastic exposure without going insane 43:30 The #1 habit to reduce plastic exposure at home 45:30 Cookware swaps that protect your health 47:15 Can you detox plastics with diet? Yes. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Bioaccumulation of microplastics in decedent human brains, Nature Medicine (2025) Bisphenol-A and Female Fertility: An Update of Existing Epidemiological Studies,  Journal of Clinical Medicine (2022) Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources, ACS Omega (2025) Rapid single-particle chemical imaging of nanoplastics by SRS microscopy, PNAS (2023) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about gynaecological health. Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed. That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care. America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Are fermented foods the missing link in our health, or just the latest wellness trend?  In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks. From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise. Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction 04:00 The critical difference between healthy fermentation and rotting 09:55 What 'double fermented' food means (and why it's better for you) 11:23 The cheese paradox: why is it so much healthier than milk? 14:12 Why you shouldn't be afraid of 'chemicals' in your food 17:02 Common fermented foods you didn't even know you were eating 18:47 The surprising reason microbes in beer and bread are killed 20:10 Surprising new science: the health benefits of dead microbes 22:07 Why did English-speaking countries stop eating fermented foods? 24:05 What is the real difference between pickling and fermenting? 26:55 The groundbreaking Stanford study that proved the power of fermented foods 30:00 ZOE's 9,000-person study: the results in just two weeks 30:55 The impact of 3 ferments a day on mood, energy, and bloating 34:50 The gut-brain axis: how microbes calm 'neuroinflammation' 37:30 Eating fermented food is like a 'vaccine' for your immune system 39:48 Why sourdough bread is easier to digest than regular bread 40:11 Are fermented foods better than probiotic pills? 44:47 The biggest myth about probiotics: they don't colonize your gut 46:39 Tim's breakfast hack to get two ferments in at once 48:15 The one simple pantry swap for all your stock cubes 49:05 A simple trick to train yourself to like kimchi 51:45 The simplest home ferment: garlic and honey 53:55 How to make your own sauerkraut with just two ingredients 55:08 What is the 'jellyfish' that makes kombucha? 01:00:06 Summary: the top 5 takeaways from this episode 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025) 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 our immune health. You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health. However, because it’s work is so seamless and silent, we often take it for granted.  So, how can we better support our internal MD? Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing. Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back. For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods. Could learning the language of flavour be the most powerful way to eat better - without restriction? Try ZOE’s NEW app and gut health test: ZOE.com Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Download Spencer's Flavour Wave guide FREE: https://cocoarunners.com/cocoa-runners-on-zoe/ Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:10 The surprising truth about how taste really works 02:45 Why flavour matters more than nutrition labels 05:12 The ‘bliss point’: how junk food hooks your brain 07:40 How big food manipulates your taste buds 10:05 Why eating too fast damages your health 12:32 The 20-minute rule your brain uses to feel full 14:25 Why you should chew more (and talk while eating) 16:58 The simple trick to eat less and enjoy more 19:05 What chocolate reveals about human evolution 21:15 Why most processed foods are designed to deceive 23:48 How to spot hyper-palatable foods instantly 26:10 Why we’ve lost our ability to taste real food 28:55 What ‘bitterness’ really means for your health 31:40 The forgotten skill of flavour literacy 34:25 How to retrain your taste buds in one week 36:45 Why flavour is the one thing big food can’t fake 39:20 How mindful eating can rewire your brain 41:05 The shocking stats on mindless eating 43:30 What the data says about processed food risk 45:25 Why flavour could be your best health tracker 47:40 Can technology teach you to eat better? 49:30 Why enjoying food is essential for good health 51:00 The big takeaway: flavour is your superpower 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Savouring strikes back: healthiness, satiety, mindfulness, community, planet  How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?, Nutrients (2020)  Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference, Current Obesity Reports (2018) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Try ZOE’s NEW app and gut health test: ZOE.com Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.  Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase. Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health. After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns. Timecodes: 00:15 The surprising link between your body clock and major diseases 01:25 Quick-fire round: Body clocks, weight gain, and meal timing 03:25 You have a 'master clock' ticking in your brain 10:05 What is 'gut lag'? 11:40 Why light is the most reliable signal for your body (it's not weather) 14:45 Light's 'non-visual' effects: How light affects your mood and performance 16:30 What studies on blind people reveal about our internal clocks 18:50 The shocking health risks of night shift work 21:05 Why you are 'definitely eating at the wrong time' 22:30 The same meal at midnight gives you higher blood fats 25:20 Why living in a cave for a month is 'pretty healthy' 26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes 29:10 What is 'social jet lag' (and why is it linked to weight gain)? 33:05 How winter light changes your body clock 38:30 The direct link between light and 'winter depression' 39:30 Do light boxes actually work for winter depression? 40:40 The discovery of melanopsin: The specific color of light that controls your clock 43:45 Does blue light from your phone really matter for sleep? 45:05 Why light intensity matters more than blue light 48:15 The cheapest and most effective way to get morning light (even in winter) 50:00 Food sets your 'peripheral clocks', but not your master clock 52:20 Why mealtime consistency is the most important rule 53:30 Is daylight saving time bad for our health? 55:35 Summary: Key takeaways for sleep, mood, and eating 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available⁠ here⁠.

Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it’s not working? In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health.  They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things.  Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes. Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit. Timecodes: 00:00 Introduction 01:25 Does building a new habit take 21 days? 02:05 Is breakfast the most important meal of the day? 04:05 The 'healthy' breakfast that causes an 11 AM energy dip 05:15 How your breakfast creates a blood sugar rollercoaster 07:15 Can today's breakfast affect tomorrow's hunger? 08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's" 10:10 What is a 'habit' in psychology? (It's not what you think) 11:15 The 'autopilot' breakfast: Making food without realizing 13:50 The stale popcorn experiment: Why you eat food you don't even like 16:30 The secret to change: Identify your environmental triggers 18:30 The 'fresh start effect': Why Monday is a powerful day to change 20:40 The "I've already failed today" mindset (and why it's wrong) 22:30 What are 'keystone habits'? 25:45 The 3 ways to break a bad habit (it's not just willpower) 28:00 How to use breakfast as your 'first win' of the day 29:40 Tim Spector's ideal breakfast to avoid a sugar crash 32:30 The 'high protein' cereal lie: "Most of them are rubbish" 33:30 Is Marmite actually healthy? 34:55 Tim's 3 simple principles for a healthy breakfast 38:20 The 21-day myth busted: How long it really takes to form a habit 40:50 What is 'habit stacking'? 41:55 Does missing one day ruin your new habit? 42:35 How to swap your cereal habit (Ben's practical plan) 45:00 How long until a new habit feels 'automatic'? 46:00 A 3-step practical guide to change your breakfast habit 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Get your free 5-step plan for hearing loss diagnosis and treatment: click here Hearing loss affects 1 in 5 people globally, increases the risk of developing dementia, and has no cure.  An astonishing half a billion people have hearing loss, which impacts their ability to communicate and connect with others. Hearing loss cases are increasing fast, especially among younger people.  For many, hearing aids and cochlear implants can be life-changing, but they can’t help everyone. But there is hope: Scientists around the world have been working tirelessly to develop NEW treatments for hearing loss.  In this episode, Jonathan speaks to Dr. Marcelo Rivolta, a professor of sensory stem cell biology at Sheffield University.  He’s on the cusp of a major breakthrough that could mean hearing loss becomes a thing of the past.  What you’ll learn: Why hearing loss is becoming more common The shocking link between hearing loss and a 500% increased risk of dementia How modern headphones and loud concerts cause permanent, irreversible damage Why hearing loss can be more isolating than blindness The simple ways you can protect your hearing today How current technologies like hearing aids and cochlear implants work About the groundbreaking new science that could cure deafness using stem cells About Marcelo Rivolta Marcelo Rivolta is a Professor of Sensory Stem Cell Biology at the University of Sheffield. For over two decades, his research has focused on the use of human stem cells for the understanding and treatment of hearing loss. His lab was the first to demonstrate that it was possible to create both auditory hair cells and neurons from stem cells, and his pioneering work is now moving towards clinical trials in humans. Timecodes: 00:00 Introduction  00:26 Does hearing loss only affect older adults? 03:37 Is permanent hearing loss reversible? 06:03 At what volume do headphones start to cause hearing loss? 08:26 Why hearing loss is more isolating than blindness 09:41 The shocking link between hearing loss and dementia 12:00 Can hearing aids reduce your dementia risk? 13:13 How do we hear? A simple explanation 15:15 Why is your microphone just like your ear? 18:07 What goes wrong in your ear to cause hearing loss? 19:20 The cells in your body you’re born with that have to last a lifetime 20:51 Why does loud noise cause irreversible damage? 23:15 Do hearing aids solve hearing loss for everybody? 24:08 The difference between a hearing aid and a cochlear implant 26:20 Is the hearing from a cochlear implant natural? 32:25 Can we find a cure for hearing loss? 34:15 Using stem cells to create new hearing cells 37:32 Can we reverse deafness? Groundbreaking study in animals 38:45 When will a cure for hearing loss be available? 42:25 What is auditory neuropathy? 45:06 What is tinnitus and could this research cure it? 46:46 Top tips to protect your hearing 50:03 Jonathan's summary Information about the Rincell-1 clinical trial, such as patient eligibility and other related aspects, is available at https://www.rinri-therapeutics.com/our-clinical-research/#rincell For further details, please contact enquiries@rinri-therapeutics.com 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Episode transcripts are available here: https://zoe.com/learn/category/podcast

🥑 Make smarter food choices. Become a member at http://zoe.com  Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology. In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it. Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite. In this episode, you’ll learn: Why the idea that weight loss is simply about willpower is a damaging myth. The science of the "weight set point" and how your brain fights to keep you at a certain weight. How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet. The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full. How yo-yo dieting can actually raise your set point, making you heavier in the long run. A practical, step-by-step plan to lower your set point by changing what you eat, not just how much. The truth about new weight-loss drugs like Ozempic and their long-term effects. How managing stress and improving sleep can be as important as your diet for sustainable weight management 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram |  https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 00:20 Is gaining weight as we age inevitable? 01:38 Why ‘eat less, move more’ is a myth 03:53 Is your weight predetermined by your genes? 06:36 How your mother's experience in the womb can alter your dna 10:35 Why most diets are doomed to fail in the long term 12:16 Your brain has a weight 'set point' it tries to defend 15:27 The 'weight anchor': your body's powerful defence against weight loss 17:22 The reason you often end up heavier after a diet 19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet 21:35 The 'joker in the pack' controlling 70% of your energy burn 23:12 Your body has a hidden metabolic 'dimmer switch' 27:53 The mystery of the missing calories 32:35 Why dieting can actually raise your weight set point 34:31 The master hormone that tells your brain when you're full 36:08 The hidden reason your brain can't tell you're full 37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity 39:00 The 'broken gas tank meter' analogy for weight gain 41:26 Step 1 for resetting your weight: the 30-day challenge 42:07 Why you need to stop snacking between meals 43:50 What is mindful eating and why does it matter? 46:22 Can time-restricted eating lower your set point? 48:37 The truth about new weight loss drugs like ozempic 50:28 The surprising impact of stress and sleep on your weight 51:42 The single most important thing to understand about weight loss 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Today, we’re talking about plants. For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety. So, is time to adjust our guiding plant principle? I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Is your smartwatch just a fun gadget, or a serious medical device?  In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health. Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses. For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health. The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey. 🥑 Make smarter food choices. Become a member at zoe.com 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. Timecodes  00:06 Quick-fire questions on heart health 01:45 What is heart rate variability (HRV)? 03:05 Is a steady heart rate a healthy sign? 05:15 Atrial fibrillation makes HRV an invalid measure 07:30 What controls our heart rate? 10:00 Your heart is much more than a pump 11:10 Your thoughts can directly affect your heart 13:45 What lifestyle factors influence your HRV score? 15:15 How does stress impact your HRV? 17:15 Your watch's ECG is a clinical-grade tool 20:20 Wearables can help diagnose serious heart conditions 23:45 Are expensive wearables more accurate? 26:20 Does diet impact your HRV score? 29:15 How to track your HRV score correctly 30:00 Don't panic about small HRV fluctuations 32:30 When to use your watch's ECG function 34:10 The truth about heart rate training zones 36:50 The minimum exercise for a healthy heart 37:40 Does sleep consistency matter? 39:50 What is VO2 max and does it matter? 41:10 Stop comparing your health data to others 41:50 Key takeaways from the episode 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Studies referenced for today's episode Heart rate variability: standards of measurement, physiological interpretation and clinical use, 1996, European Heart Journal Diagnostic Accuracy of a Smartwatch App for the Detection of Atrial Fibrillation, 2019, The New England Journal of Medicine The Effects of Alcohol on Heart Rate Variability and Heart Rate, 2017, The American Journal of Cardiology The relationship between mental stress and heart rate variability, 2007, Journal of Psychosomatic Research Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong.  However, is it really that simple? I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust some myths about low-fat foods, and explain how we can make smarter food choices that support our heart. 🥑 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 by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits? In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits. We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills. Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up. Unlock the science of sleep 👉  ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 How to fix your sleep: what works and what doesn't 01:05 How a lack of sleep affects your willpower and mood 02:02 The evolutionary link between sleep deprivation and a threat response 04:26 How a lack of sleep can impact cognitive function 05:05 Is there a real scientific link between poor sleep and disease? 07:21 The surprising link between sleep and mental health 08:23 Why you can't try to have a good night's sleep 09:33 How to apply the "perfect is the enemy of good" rule to sleep 10:43 The number one reason for insomnia 11:12 The split between those who don't sleep enough and those who worry about it too much 12:12 Why are so many people dissatisfied with their sleep today? 13:00 Why technology is the biggest threat to our sleep 15:46 Why phones are making sleep harder 17:45 The science behind forest bathing 18:55 Can cognitive behavioral therapy help you sleep? 21:10 The surprising clinical definition of insomnia 21:40 Does alcohol help you fall asleep? 26:15 Are sleeping pills a good solution? 29:35 Can exercise help you get better sleep? 32:40 Can eating turkey help you get to sleep? 36:55 What about supplements like melatonin and magnesium? 41:38 What is good sleep hygiene? 44:18 The number one rule for your smartphone and your bedroom 45:32 How can wearables that track sleep help you? 47:34 The technique that will help you fall back to sleep 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Today, we’re unwrapping the truth about chocolate. For many of us, chocolate is a guilty pleasure. But what if I told you that you didn’t need to feel guilty? Because it turns out that not all chocolate is created equal. And by changing the type of chocolate you eat, you can support your health instead of harming it. In this episode, I’m joined by chocolate expert Spencer Hyman and Sarah Berry to show you how to enjoy chocolate with a clear conscience. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries? This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists. Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed. 🥑 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 Introduction  01:05 The most common misconception about gut health 04:04 Your gut bacteria are like mini pharmacists 08:12 Why your gut microbes are as unique as your DNA 14:23 How ZOE is revolutionising health with a new research model 19:39 Groundbreaking research that featured in Nature  22:21 The new, simpler way to measure your gut health 24:25 Meet newly discovered good bugs 28:06 The microbe that thrives when you eat nuts and seeds 32:40 Why only eating kale won't make you healthy 34:25 The 'ancient' gut bug discovered in mummies (and one of our scientists!) 36:37 The future of probiotics 39:17 The shocking truth about store-bought probiotics 42:17 What makes a 'bad' bug bad for your health? 43:45 Could your gut microbes be making you crave junk food? 46:29 The diet your bad bugs love the most 49:10 The future of personalised nutrition for your gut 52:22 How to 'pivot your ' to feed your good bugs 53:55 Is it okay to eat occasionally? 55:53 Tim Spector's simple 'fridge raid ferment'  📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, forthcoming in Nature, (2025) Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, Published in Nature Microbiology (2025) [3] Research progress of gut microbiota and obesity caused by high-fat diet, Published in Fronteirs in Cellular and Infection Microbiology (2023) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Research continues to confirm how important the gut is for overall health. From energy to immunity and even mood, it all seems to start with the gut. It’s no surprise then that the hunt for the next gut boosting hack has exploded in recent years. So, are probiotics really the answer? Or is the fix already sitting on our supermarket shelf? In this episode, Dr. Karan Rajan helps us separate science from marketing hype and shares the simple, evidence-backed changes that can make a big difference to your gut. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Many supplements claim to “boost” your immune system. Now, we all want to avoid getting sick during the winter months, but do any of these products really work? And is trying to “boost” your immune system even a good idea? Jonathan speaks with Professor Daniel M. Davis, MBE — a leading expert on immunology and Head of Life Sciences at Imperial College London. Daniel has published 145 scientific papers, authored four best-selling science books, and spent 25 years researching how our immune system works. He even helped discover the immune synapse, a breakthrough that changed our understanding of immunity. Daniel explains how your immune system really works, why it’s connected to mental health, and how it can even detect cancer cells. He also clears up common myths and shares what genuinely helps keep your immune system strong through the winter months — and what won’t make a difference. By the end of the episode, you’ll know the practical, science-backed steps you can take to reduce your risk of colds and flu this winter without wasting money on products that don’t deliver. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Your body’s surprising, built-in cancer defense 02:07 What is the immune system? 03:55 Why ‘boosting’ your immune system can be dangerous 05:28 Are allergies a sign of an overactive immune system? 07:53 The 'hygiene hypothesis': Does being too clean make us sick? 11:05 The unintended global experiment of the COVID pandemic 12:40 How your immune system is constantly fighting cancer 14:20 The revolutionary new therapies that unleash your immune system on cancer 16:05 Is your immune system killing cancerous cells right now? 17:12 Your immune system is the most unique thing about you 19:25 Why you shouldn't blame yourself for getting sick 21:18 The myth of vitamin C and the Nobel prize winner who started it 23:55 The truth about vitamin C and colds 25:06 Does being cold actually give you a cold? 26:15 The powerful link between your immune health and mental health 28:06 Cytokines: The secret messengers you’re going to hear more about 29:00 Could inflammation predict teenage depression? 33:40 What is inflammation, really? 40:33 The double-edged sword of personal health data 42:06 Are there any immune supplements that actually work? 43:35 The one thing that directly harms your immune health 45:05 Why 'fight or flight' is bad for your immune system 47:08 How much exercise is best for your immune system? 48:16 The two most practical pieces of advice for a healthy immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

From Instagram reels to viral tweets, seed oils have become one of the latest nutrition villains. And the fear’s getting real. People are emptying their cupboards, terrified these everyday oils are silently wreaking havoc on their health. So is this panic justified? Or does the science require further scrutiny?  Well, ‘scrutiny’ is Professor Sarah Berry’s middle name! She’s going to cut through the confusion, dig into the data, and tell you whether it’s time to rethink your next stir-fry. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true? In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement industry. Since then, a $40 billion business has grown in the shadows. One where marketing beats science, and health claims are made with barely any evidence. Dr. David Seres is Director of Medical Nutrition and a Professor at Columbia University’s Institute of Human Nutrition. David is known for calling out pseudoscience and misinformation, and promoting critical thinking and an evidence-based approach to health. For over 25 years, he’s worked as a physician nutrition specialist, caring for critically ill patients who rely on life-saving nutrition support. He received the Excellence in Nutrition Education Award from the American Society for Nutrition. On this episode, he helps us debunk the vitamin supplement industry. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 The marketing trick vitamin companies use to fool you 02:03 Did Mel Gibson really help deregulate vitamins? 03:57 How vitamins went from miracle cures to a $40 billion industry 06:06 The shocking story of the anti-regulation ad that beat the Vietnam War 07:40 The legal loophole that lets supplements claim they 'support heart health' 08:38 Why supplements don't need the same proof as drugs 11:10 In the US, there is no one checking supplement claims 12:14 Can you just make up a health claim and sell a pill? 14:42 How companies twist 'petri dish' science to sell you products 16:40 The vitamin that unexpectedly increased cancer risk by 18% 18:41 An easy way to understand why most health studies are wrong 20:30 How a memory supplement company manipulated its own study for 7 years 22:50 The only type of study you should trust for health advice 26:31 Why does scientific advice on health keep changing? 30:25 The popular diet advice I used to give that was completely wrong 32:14 The only time you should be taking a vitamin supplement 33:40 Does vitamin C actually do anything for you? 34:37 The truth behind vitamin D 'insufficiency' 36:29 Can taking too much vitamin D be dangerous? 37:50 Do vitamins help even the most critically ill patients? 42:42 What about taking a multivitamin when you get older? 45:35 Are probiotics a waste of money? 48:25 What is the single best way to eat for your health? 51:12 Why we still don't have perfect evidence for the 'best' diet 52:57 The one thing you should do tomorrow for your health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here.

Today, we’re asking: What should you eat? This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma. So, are there any simple tips we can keep in mind to reduce the stress around mealtimes? I’m joined by nutrition experts Professor Christopher Gardner and Professor Sarah Berry, who will share their approach to this complex question and offer practical advice on how to make the most of every meal. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable.  Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and what we can do today to prevent it.  Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 What is heart health? 01:50 Can poor sleep make you age faster? 03:25 What is heart disease? 06:01 Why high blood pressure is called the ‘silent killer’ 07:44 Heart disease is the leading cause of death, but it’s highly preventable 08:54 How good lifestyle choices can add an extra decade of healthy life 10:32 Good heart health can make you biologically 6 years younger 12:19 The 6 pillars of good sleep you’ve never heard of 13:54 The shocking sleep habit that can double your risk of heart disease 15:02 How much can your sleep schedule vary before it becomes a risk? 16:19 Why how you feel about your sleep is a key health metric 19:43 The surprising link between not sleeping enough and gaining weight 22:02 Are sleep tracking devices actually helpful? 24:19 It's never too late to improve your heart health, even with bad genes 27:32 The best time to eat breakfast for a healthier heart 32:20 The American Heart Association's 8 essential habits for a healthy heart 33:39 The recommended amount of exercise you need per week 34:17 Is vaping a risk for your heart? 36:30 The growing health crisis almost 40% of people are facing 37:54 Cholesterol isn't the only number that predicts your heart attack risk 39:50 Why sleeping in is also bad for your heart health 40:55 Avoid these stimulants before bed for better quality sleep 42:12 The single most surprising risk factor for your heart 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Redefining Cardiovascular Health to Include Sleep: Prospective Associations With Cardiovascular Disease in the MESA Sleep Study. Multidimensional Sleep Health Is Associated with Cardiovascular Disease Prevalence and Cardiometabolic Health in US Adults. Variability in Daily Eating Patterns and Eating Jetlag Are Associated With Worsened Cardiometabolic Risk Profiles in the American Heart Association Go Red for Women Strategically Focused Research Network Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand. But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life. In this episode, Davina joins us to share her personal journey, and we share ZOE research that shows how diet can be a powerful tool for managing menopause symptoms. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health? In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way. We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval, Europe and the UK take a stricter approach. But does stricter always mean safer? Marion unpacks how these systems differ, which substances might be harming our health, and what consumers can do to reduce their risk. We explore what the science says about additives, inflammation, gut health, and more. Unwrap the truth about your food 👉 ⁠Get the ZOE app  (US Only) 🌱 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 common food additives tested for safety? 02:44 The shocking number of additives in a simple loaf of bread 04:14 The real reason your bread is so soft 05:55 The loophole that allows 10,000 additives into our food 07:24 How companies get to approve their own additives 08:46 Why it's so hard to prove an additive is harmful 10:27 The concerning difference between US and European food regulations 12:30 When the FDA revoked an additive's "safe" status 14:23 You won't believe where this common food dye comes from 15:36 A study linking food dyes to behavioral problems in children 18:59 Are the thousands of other food additives safe to eat? 22:51 Why we can't trust food companies to police themselves 26:45 The US state that just banned 44 common additives 28:52 Why food companies say they can't get rid of artificial colors 31:42 The hidden additives you'll never see on a food label 34:21 The surprising reason farmers use antibiotics to fatten animals 36:16 Why your chicken is probably contaminated 40:39 The hidden health and environmental costs of cheap food 43:51 How food companies use the "pester factor" to market to your kids 47:56 The one regulation that would fix our broken food system 51:36 The simple 7-word rule for a healthy diet 55:13 The childhood discovery that shaped my diet for life 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Navigating the U.S. Food Additive Regulatory Program Comprehensive Reviews in Food Science and Food Safety (2011) Oral administration of potassium bromate induces neurobehavioral changes, alters cerebral neurotransmitters level and impairs brain tissue of swiss mice Behavioural and Brain Functions (2016) Safety assessment of titanium dioxide (E171) as a food additive EFSA Journal (2021) Food Dyes a Rainbow of Risks Center For Science in the Public Intrest (2010) Health risk assessment of exposure to ractopamine through consumption of meat products International Journal of Advanced Research (2014) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re tackling the challenge of feeding our children. Getting kids to eat a balanced meal can often feel like an uphill battle, especially when they’re surrounded by eye-catching marketing campaigns that aim to lure them into unhealthy habits. So, how can busy parents help their children build a better relationship with food? In this episode, nutrition experts Rhiannon Lambert and Dr. Federica Amati share straightforward strategies to guide your children away from processed foods and towards a lifelong love of healthy eating. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet? In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans. Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food. Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Forget crash diets 03:42 The REAL reason we're all gaining weight 10:50 Does the keto diet work? 13:15 High-carb or high-fat diet for weight loss 18:22 The biological reason you regain weight 19:26 What is the 'YOLO margin' and how can it help you lose weight? 22:53 How a single treat becomes a daily habit 24:22 The mindset trick to stop binge eating for good 27:53 How to turn your body into a metabolic engine 29:26 No.1 rule for PROTEIN intake 33:53 A surprising take on Ozempic 38:00 The hidden danger of weight loss drugs 39:23 Step one is NOT diet or exercise 42:02 Why poor sleep makes you crave junk food 47:50 Optimal protein for fat loss 49:07 The easiest way to hit your daily protein goal 51:17 The only 3 exercises you really need 53:58 How to do 80 squats a day without even trying 56:32 This simple eating trick can cut 15% of your calories 59:50 A final warning for anyone trying to lose weight 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial Effects of meal frequency on weight loss and body composition: a meta-analysis Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition International society of sports nutrition position stand: diets and body composition  New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.